Fitness
Experts Share The Bare Minimum Amount Of Exercise You Need To Be Healthy
Exercise is indisputably one of the best things you can do for your brain and body. Which begs the question (at least from me) ― what’s the absolute bare minimum I have to do to get by?
So, we at HuffPost UK thought we’d speak to some experts about the topic for the sake of ourselves any curious reader.
We chatted to Dr. Richie Kirwan, Lecturer in Exercise Physiology at Liverpool John Moores University (LJMU), and Olivia Tyler, National Fitness Assurance Lead at Nuffield Health about what exercise is, how much of it we need to do, and whether or not the levels change as we age.
Here’s what we found out:
Well, let’s start off with what exercise really is
“The UK currently has guidelines for physical activity which is different from exercise,” Dr. Kirwan informed HuffPost UK.
“Physical activity is any movement that requires you to use energy to move your muscles so can be things like walking or cycling to work, cleaning the house, gardening, etc.
“Exercise, on the other hand, is any structured/planned movement that we carry out with the specific goal of improving or maintaining our health or fitness ― so cycling to work is physical activity but going for a cycle after work to stay fit is exercise.”
You’ve probably heard recommendations for 150 minutes of physical activity a week.
But, Dr. Kirwan points out, this is for moderate-intensity activity; it drops down to 75 minutes if you’re going harder (ie exercising to a level that makes breathing hard and fast and makes it difficult to speak).
“We [at LJMU] have a lot of research showing that vigorous or more intense activity is more probably more beneficial, or equally beneficial in a shorter period of time,” the doctor points out, “but combining moderate and vigorous is probably an even better option.”
So, the harder I work out, the less time I can spend in the gym?
Well, don’t skip taking the stairs and enjoy your morning walk if you can, as moderate physical activity is great. But possibly, yes ― adding some intensive exercise may be a less time-consuming way of getting those minutes in.
“At LJMU we’ve done quite a bit of research on High Intensity Interval Training (HIIT) and shown you can get many of the cardiovascular benefits as more moderate exercise in a shorter amount of time,” Dr. Kirwan shared with HuffPost UK.
“And in the modern world, many people are time-poor, so time efficiency is important.”
Then, there’s lifting weights and doing other strengthening exercises; these can help to prevent “muscle and strength loss with ageing (called sarcopenia)”, Dr. Kirwan says. Sarcopenia is associated with conditions like diabetes, heart disease, and bone conditions.
“Doing strength-focused weightlifting workouts can take more time as you need more rest between your sets to recover so this might not be achievable when life gets really busy,” Tyler said.
But “Some people like to split their weeks into different areas of their body, for example doing chest and tris on one day, back and bis on a separate day and legs on another” ― this can help to save time.
Do I still need to exercise as much as I age?
Grip strength is a greater indicator of cardiovascular risk among older people than even blood pressure ― so it’s no surprise that Dr. Kirwan says “exercise is something we should all do throughout our lives but is probably even more important for older people.”
He added that while older people newer to exercise “should speak with an exercise professional who can introduce them to the correct activity and intensity to start at (based on their fitness level and mobility),” age shouldn’t deter people from intense activity.
He mentioned one study involving a 93-year-old Irish rower who took up the sport at 73 and became a champion in his 90s.
70% of his routine consisted of the easier physical activity we talked about earlier ― but when he did practice rowing, he upped the intensity week on week.
“A lot of people don’t think about progression at all but it’s important,” Dr. Kirwan said. “We get used to exercise eventually and need to continue to challenge ourselves with intensity etc.”
So, what’s the bare minimum I have to do?
Both experts agree that some exercise is always better than none, across all age groups.
“The guidelines are that anything is always better than nothing. Your workouts should be built into your week as part of your routine and so you can only fit in what you have time for,” Tyler says.
Dr. Kirwan agrees, saying “if someone is completely inactive, starting any form of physical activity (as long as it’s not too strenuous) is beneficial.“
But to make those minutes count more and work harder, it’s a good idea to combine sneaky workouts (like gardening, cleaning, and walking to the shops) with intentional exercise sessions; if you want to chop down your time in the gym, make those intense, and try to progress in your chosen exercise every week.
Strength training is important, too ― by mixing up your workouts and strategically moving your body, you should be able to optimise the 75 minutes of moderate-intensity exercise (or 150 minutes of more easy-going physical activity) experts prescribe.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
EL MONTE, Calif. (KABC) — A boutique fitness gym in the San Gabriel Valley is focused on women’s empowerment, offering everything from dance fitness to pilates, yoga, zumba and circuit training. It’s called “Beastin Beauties” in El Monte.
“ Boutique fitness spaces here, it doesn’t exist here, so I needed to have this for the people in my community here, where I grew up,” said owner Jay Armada.
Members love working on their health and fitness alongside other women.
“You walk in and you feel like you’re able to let loose and inhibit it in a way that you don’t find in other places,” said member Esmeralda Cabral.
“It takes away the stresses of being in a space where you may feel judgment from others. And there’s a certain level of comfort as a woman that you wanna be able, especially if you’re starting a health journey or you’re reigniting it, you wanna have the comfort of being around under supportive women,” said member Ruby Rose Yepez, who also teaches yoga at the studio.
Women empowerment has been the theme all along, from Jay’s humble beginnings…
“ I want people to feel what I felt when I was going through my own journey. I had lost ninety-three pounds in a whole year and I just wanted everyone to feel that,” said Armada.
…to a huge setback in 2020 when the gym’s previous location burned down in a fire.
“ I thought I didn’t wanna do it anymore. Maybe it was a sign from God that you should just quit. But my community held me up and they just really made me believe in it again,” said Armada.
Now, her business is thriving, and she was just named the city’s Woman of the Year!
“ Community and connection here in this space is super, super important. Jay is not just about bringing people here for health. She brings people here to build the connections so that they feel that they’re part of a community,” said Yepez.
“You build a connection without even really trying. You’re all experiencing the same moments together. There’s always just so much fun happening,” said Cabral.
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