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The benefits of exercise have been duly noted and your resolutions have been made. Yes, you want to be fit and live a long and healthy life. But what do you actually have to do to get those results?
No sweat: The smart guide to exercise
Forget the latest fad – here’s our evidence-based guide to workout success, and the truth about the advice you can ignore
According to standard advice issued by the World Health Organization, adults should be getting or 75 minutes of vigorous activity per week to extend their lives, get fit, have stronger muscles and be a healthy weight. If that didn’t already sound a lot, the WHO says to double that if you want to reap further benefits.
The good news for the exercise-averse is that it’s possible to stick to these guidelines without entering a gym or breaking into a jog. The WHO’s definition of moderate exercise includes domestic chores and gardening, as well as more niche pursuits such as traditional hunting and gathering.
This idea fits with evidence from a study last year of more than 130,000 people in 17 countries, which found that walking to work and household chores such as vacuuming or scrubbing the floor are activity enough to reduce the risk of early death by 28 per cent, as long as you do 150 minutes a week.
If you aren’t one for housework, you will be pleased to hear that your weekly dose of exercise can be crammed into the weekend with…
