Exercise for people who’d rather not

Some people love exercise. They talk about it at parties. They own specialist socks.

If that isn’t you, you’re in good company, and you don’t need to become that person to get the benefits of moving more. You need a kind of activity you don’t dread, in a dose small enough that you’ll do it.

What counts (more than you’d think)

The NHS recommends that adults aim for at least 150 minutes of moderate activity a week, plus activities that strengthen the muscles on at least two days. “Moderate” means you’re breathing faster and feel warmer, but can still hold a conversation.

150 minutes sounds a lot until you break it down. It’s a little over 20 minutes a day, and it can come in 10-minute pieces. Brisk walking counts. So does cycling to the shops, dancing in the kitchen and pushing a lawnmower.

Start smaller than feels useful

One of the most common reasons people give up is starting too big. A plan that asks for an hour a day falls apart in the first busy week. A 10-minute walk after lunch survives almost anything.

• Walk for 10 minutes after one meal a day. Add a minute or two each week.
• Take the stairs for one flight, then two.
• Get off the bus a stop early, or park at the far side of the car park.
• Get up and move between episodes, instead of letting the next one start.

Why strength matters too

When you lose weight, you want as much of it as possible to come from fat rather than muscle. Keeping your muscles working helps with that, and strong muscles make everyday life easier, from carrying the shopping to getting up out of a chair.

You don’t need weights to start. Try these at home, a few of each, two or three days a week:

• Sit-to-stands from a sturdy chair, without using your hands if you can.
• Wall press-ups, hands on the wall at shoulder height.
• Step-ups on the bottom stair, holding the banister.
• Carrying the shopping a little further than you need to.

Find the one you don’t hate

Enjoyment beats intensity, because it’s what gets you out of the door next week. If walking alone is dull, walk with a friend or a favourite podcast. If you like water, try a swim or an aqua class. If you like company, look for a beginners’ dance class, a local walking group, or parkrun, where plenty of people walk the whole way.

A few sensible checks

If you have a heart condition, joint problems or another health condition you’re unsure about, or you haven’t been active for a long time, check with your GP before starting something new. Stop and get medical advice if you have chest pain, feel dizzy or faint, or are unusually short of breath.

Thursday is the goal

You don’t need to love exercise. You need something you’ll do again on Thursday. Start with ten minutes, and let the habit do the heavy lifting.