Dangers of Inactivity

New research in The Lancet has revealed that inactivity can be as bad for health as smoking. The series of articles has been released to coincide with the London Olympic Games this summer. The popular journal has said it isn't trying to ruin the Olympics, nor does it expect exeryone to go out and begin gruelling exercise routines in the gym. Instead, it wanted to move from focusing on the benefits of being active, to pointing out the dangers of inactivity. Those dangers include:

• Increased chance of getting a chronic diseases such as heart disease and diabetes;
• Increased chances of suffering from depression;
• Increased risk of getting breast, bowel and colon cancer;
• Increased risk of stroke, and
• Higher instance of weak bones (can lead to osteoporosis and arthritis) and muscles.

Experts say that widespread inactivity should be treated as a pandemic with citizens in the richest coutries moving the least. So, how does Ireland fair and what can be done to increase day-to-day activity in all our lives?

Ireland

Amongst 36 countries, Irish people are the seventh worst with 53.2% of us admitting that we do no take the recommended amount of exercise. That breaks down to 58.5% of Irish women and 47.8% of Irish men, which is typical across the board. Our closest neighbours, the UK, are doing even worse with 63.3% not moving enough. The worst in Europe are Malta (71%) and Serbia (68%) while the best are Netherlands, Estonia and Greece.

The Details

The research used World Health Organisation data, which was taken from questionnaires in 122 countries that represent 89% of the world's population. The Lancet now believes that roughly three in 10 people over the age of 15 are not exercising enough.

So, what is exercising 'enough'? The rough-ish guidelines are as follows: 30 minutes moderate activity (such as a good, brisk walk) at least five times a week OR 20 minutes intensive exercise at least three times a week OR a combination of the two.

What can we do?

There have to be simple things that we can do to increase our levels of activity on a daily basis, despite the fact that people are commuting longer distances and for longer periods of time. Here are some things I have come up:

• Start walking! Be it to the corner shop, to a friend's, to school with your kids, it doesn't matter. A good way to keep this habit is to ask a friend to walk with you.
• Get a dog! Personally, I can't stand dogs, but they're very good for getting you out and about. If you have to walk the dog everyday, that means you have to walk everyday! (Unless you're the horrifically lazy person who drives along holding the dog on a lead out the window!)
• Everyone is legally entitiled to a lunch break, so if you REALLY can't make time for exercise during the day (which I don't believe anyway!), use your lunch break.
• Take the stairs instead of any automated devise to go upwards. It sounds clichéd, but there is a reason it is repeatedly quoted - it helps! If for no other reason, it will make you realise how much you rely on these things and hopefully break the habit(s).
• Buy a bike. Make use of the government's Bike to Work Scheme while you can and get pedalling. Or else use Dublin Bikes to get around the city. 
• Walk PART of your commute. Linked public transport is great, but what about not going two stops on the bus or tram? You could walk or cycle it.
• I have mentioned this before when we dicussed excuses people come up with to NOT exercise, but I think it's relevant here - find something you like doing. Swimming and dancing seem to be very popular as things people really enjoy. I can't comment as I can't really do either, but if it's your thing - get out there!
• Clean and garden more - both will definitely get you moving!
• Include the family and get everyone out somewhere safe to walk or cycle together.

Remember that you won't melt in the rain! We are Irish; if there's one thing we're good at, it's how to make the most of rainy conditions! Also, remember that two or three short bursts of exercise in your day make up the recommended half an hour. And finally - you don't have to limit it to half an hour a day :)

Does anybody else have any other ideas as to how to increase activity on a daily basis, without going too far out of your way? If so, please tell us in comments below!