Publication
Getting fitter is easier than you think
Just 30 minutes a day can make a real difference
Many people believe that only intense physical activity, like going to a gym or running in the park, will benefit their health. This is wrong. The greatest health gains come when you start to do moderately active things that add up to 30 minutes a day. If you can do more, that’s great – but it’s that 30 minutes a day that will make the real difference.
Brisk walking, dancing (even on your own), gardening and playing with your children or grandchildren are ideal, easy ways to keep active and healthy. If you are thinking about your weight, then being more physically active will help you lose weight and keep it off better than dieting alone.
A more active lifestyle
There’s an active and an inactive way to do many everyday things. Compare these examples; the energy used up in each is expressed in kilocalories (kcals).
| Inactive way | kcals used | Active way | kcals used |
| Use TV remote | <1 | Get up to change channel | 3 |
| Phone calls 30 min reclining | 4 | Phone calls 30 min, standing | 20 |
| Hire home help | 0 | Iron 30 min, vacuum 30 min | 152 |
| Heat up microwave meal | 15 | Cook 30 min | 25 |
| Buy pre-sliced vegetables | 0 | Prepare vegetables 15 min | 10-13 |
| Use leaf blower 30 min | 100 | Rake leaves 30 min | 150 |
| Hire a gardener | 0 | Garden or mow lawn 30 min | 360 |
| Use car wash | 18 | Wash and wax car 1 hour | 300 |
| Let dog out of back door | 2 | Walk dog 30 min | 125 |
| Drive 40 min, walk 5 min | 22 | Walk 15 min to bus | 60 |
| Email a friend 4 min | 2-3 | Walk 1 min, stand and talk 3 min | 6 |
| Take lift up three floors | 0.3 | Climb three flights stairs | 15 |
| Park at door of supermarket | 0.3 | Park and walk 2 min | 1.6 |
| Watch TV for 1 hour | 30 | Walk and shop 1 hour | 145 |
Doing these kinds of things regularly makes a big difference to the amount of energy you use. Inactive way uses 1,700 kcals per month. Active way uses 10,500 kcals per month
The difference of 8,800 kcal per month is the energy equivalent of losing or gaining 2.5 pounds / 1.1 kilos per month, or 30 pounds / 13.6 kilos per year.
Research shows €¦
…that people who are less active have much more trouble with simple tasks of daily living. Things like walking up a hill or getting out of a chair without having to lean on something are more difficult.
The good news is that starting to be more active at any age will not only reduce your risk of disease, it will help you cope better with the stresses and strains of everyday life. Being more physically active is one of the best things you can do for yourself – and it is never too late to feel the benefits.
We all want to have fun and enjoy life. So get up and get active. It’s never too late to start. And it’s easier than you think.
NHS Health Scotland
www.healthscotland.com
healthy living
www.healthyliving.gov.uk
Growing older doesn't have to mean being less active
Many people think it’s natural to slow down and do less, simply because we are not as young as we used to be. But for most of us, this just isn’t true. The main reason for slowing down is that we spend more and more of our day being inactive. It doesn’t have to be that way.