No need to sweat big time

Guidelines that advise 150 minutes of exercise a week should be revised to take into account that even small amounts of activity have huge benefits, health experts have said.

Recent studies have shown that just 20 minutes of vigorous exercise a week is enough to significantly reduce the risk of dying prematurely.

Writing in the British Medical Journal, the authors claim current targets are beyond the reach of most people, and doctors should promote the benefits of small increases in physical activity rather than expecting unattainable lifestyle changes.

Too much inactivity has been shown to increase the risk of diabetes, heart disease and cancer, and more than one third of adults are dangerously inactive.

But Philipe de Souto Barreto from the Institute of Ageing at the University Hospital of Toulouse said health benefits can be achieved by people doing less than the recommended levels.

He suggested people should be encouraged "to make small incremental increases in physical activities in their daily life rather than reaching current recommendations".

For adults between the ages of 19 and 64, Britain's National Health Service recommends at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, as well as muscle strengthening exercising on two or more days a week.

However, a recent study of more than 250000 adults aged between 50 and 71 in the US found that less than one hour of moderate exercise a week or 20 minutes of vigorous activity reduced the risk of dying prematurely by up to 23%.

Similarly, a review of six studies found a 19% decrease in the risk of early death among people walking for less than 75 minutes a week, compared with those who did nothing. The study found even one minute of extra exercise could be beneficial.

However, the NHS insisted that 150 minutes was still needed to have a positive impact on health.