ONE in three people do so little exercise their health is at risk, warns the World Health Organisation.
Laziness is putting about 1.8billion adults worldwide in danger of type 2 diabetes, heart attacks, stroke, cancer and dementia.
The WHO says people should do at least 2.5 hours of moderate exercise each week – just 22 minutes per day – but 31 per cent of people fail to do so.
Dr Rüdiger Krech, WHO director of health promotion, said: “Physical inactivity is a silent threat to health.
“It contributes significantly to the burden of chronic diseases.
“We need to find new ways to motivate people to be more active.
“By making physical activity accessible, affordable, and enjoyable for all, we can significantly reduce the risk of diseases and create a population that is healthier and more productive.”
The research, published in The Lancet Global Health, found 19 per cent of UK adults do not exercise enough.
It ranks us fitter than the USA on 34 per cent and France with 23 per cent, but less healthy than Sweden with nine per cent or Germany with 12 per cent.
Two thirds of Brits are overweight and rates of dementia, cancer and type 2 diabetes are on the rise.
The WHO report said levels of inactivity rose five per cent between 2010 and 2022 and will continue to increase without action.
Women and over-60s typically exercise less than men.
WHO director-general, Dr Tedros Adhanom Ghebreyesus, said: “These new findings highlight a lost opportunity to reduce cancer, heart disease and improve mental well-being through increased physical activity.
“We must reverse this worrying trend.”
There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.
People should be active daily, and avoid sitting for long periods.
The NHS recommends an adults – those aged 19 to 64 – should aim for 150 minutes of “moderate intensity activity” a week.
This works out to 21 minutes a day, or 30 minutes five days a week.
Or, they could do 75 minutes of vigorous activity per week, which could be less than 11 minutes per day or 25 minutes three days a week.
Adults should also aim to do strength exercises twice a week, at least.
Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking or rollerblading.
Examples of vigorous activities include running, swimming, riding a bike fast or on hills, walking up the stairs, sports, like football, rugby, netball and hockey, skipping, aerobics, gymnastics or martial arts.
Things like lifting heavy weights, sprinting up hills, spin classes or circuit training are considered very vigorous.
What time should you exercise?
Getting exercise into your day, no matter what time is a good idea.
But you may want to be more selective depending on your goal.
A 2023 US study on 5,285 middle-aged adults showed exercising between 7 and 9 am was the best time if you’re looking to lose weight.
Researchers found that early-bird gym goers had a lower body mass index (BMI) and waist circumference than those working out later.
A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the optimal time of day to get your kit on might differ according to your gender.
Prof Arciero said women wanting to lose fat around their belly and hips would do better to hit the gym in the morning, but those seeking to gain upper body strength or simply improve their mood might see more results from evening exercise.
The results were the opposite for men.
If you struggle to get to sleep, it’s been found that exercise in the morning may help, but exercise in the evening may help you to stay asleep.
Exercise, generally, can improve sleep quality.
