The UK faces a widening exercise divide, with new research revealing a worrying tale of two nations which has serious health implications for millions of Brits. On the plus side, there has been a significant increase in the number of adults who rate their fitness levels as excellent, up from 10% to 19% over the past four years. And there has also been a dramatic fall in those who never exercise, down from 21% to just 14%.
But despite the well-documented physical and mental health benefits of regular exercise, one in seven adult Brits admit they never work out. And, perhaps not surprisingly, one in 10 report their fitness levels as “poor”. This gaping activity chasm has been exposed by the latest Deep Heat & Deep Freeze Fitness Tracker – an annual survey which has charted the nation’s exercise and activity habits since it was launched in 2021.
Other red flags raised by the tracker include the fact that three-quarters of adults (76%) know they should be doing more exercise. Almost nine in 10 (86%) have struggled to motivate themselves to get moving. And the number of adults aged 45 to 60 who don’t do any form of structured exercise has doubled since 2022, with almost half (48%) admitting they are inactive compared to 24% three years ago.
Physiotherapist and musculoskeletal specialist Clara Kervyn warns: “Inactivity among older adults is fast becoming a public health emergency. Much more work is needed to drive home the health benefits of exercise and promote initiatives which will nudge older adults into doing more.”
The new data shows that the biggest barrier to activity is pain, with two in five adults (42%) saying it prevents them exercising. Lack of energy (39%), lack of time (39%) and lack of motivation (37%) are also reasons. Elyn Marwick, a personal trainer, coach and international CrossFit competitor, says: “Studies show there are simple solutions and nudges that will deliver meaningful improvements, but the key is to take those important first steps.”
So, here’s how to power through and get more exercise in 2026.
HOW TO BEAT THE PAIN BARRIERS
More than 20 million people – almost a third of the UK population – suffer musculoskeletal (MSK) pain such as arthritis or back problems, and this can make exercise uncomfortable. But getting more active is part of the solution. An evidence review published last year confirmed that “physical exercise is an effective, cheap and safe therapeutic option” for people with MSK pain, adding “there is strong evidence of the analgesic effect of physical exercise”.
And a British Journal of Sports Medicine review, which examined the data around pain and MSK problems, concluded: “Painful exercises offered a small, but statistically significant, benefit over pain-free exercises.”
Clara Kervyn advises: “If you have any MSK pain or stiffness from old injuries a good warm-up is crucial. Focus on dynamic exercises such as marching on the spot, heel digs, knee lifts and arm circles and swings. The NHS has some simple routines and a video if you need a steer. I also advise patients to target any trouble spots with a product like Deep Heat Muscle Massage Roll-on Lotion as the combination of massage and heat helps to prevent injury and soothe any older aches and pains before exercising.
“Plus, heat therapy increases blood flow to the muscles, and with that oxygen and nutrients, which helps to soothe tense muscles and reduce inflammation.”
Another common challenge is delayed onset muscle soreness, or DOMS, a sign that your muscles have been working harder than they’re used to and have sustained multiple micro tears. Elyn says: “To reduce DOMS and the risk of injuries, be sure to warm up and cool down because failing to prepare is preparation for failure. Studies have shown massage, before and after exercise, also reduces DOMS and increases flexibility.”
If you sustain a sprain or strain the NHS advice is to think PRICE: protection, rest, ice, compression and elevation. But Clara adds: “You can’t carry ice in a kit bag, so to ensure immediate relief, I carry Deep Freeze Muscle Rescue Cold Spray.”
BABY STEPS OR GIANT LEAPS?
So, where to start, and how hard to push yourself? The NHS advises a minimum of at least 150 minutes of moderate intensity activity, or 75 minutes of vigorous intensity activity, a week. This should be spread over four or five days and include strengthening activities which work all of the major muscle groups on at least two days.
But Clara advises: “This depends on your fitness levels, how much weight you are carrying, and whether you have any joint or muscle pain, or stiffness. Find the balance between listening to your body while pushing out of your comfort zone. Start by monitoring your activity levels for a week. There are plenty of free apps to download or, go no-tech and jot down what you do each day, including both your minutes of activity and whether or not you got out of breath. Then, each week, aim to do a bit more and push yourself a little harder.”
One in four adults in the UK is overweight or obese, and if you’re one of them, Clara advises: “Look for activities, such as swimming, yoga and Pilates, which will minimise pressure on joints. Extra weight increases the risk of knee pain and osteoarthritis. Obesity also impairs lung function, so aim to work to the point of breathlessness and then maintain that pace, by easing off and accelerating as needed.”
HOW MANY STEPS COUNT?
The new data shows walking is, by far, our favourite form of exercise, with three-quarters of those surveyed (74%) confirming it’s their activity of choice. But don’t get too hung up on hitting 10,000 steps a day. This stems from a marketing campaign for a Japanese pedometer called the Manpo-kei, or 10,000 step meter, as the Japanese character for 10,000 resembles a man walking.
One study found that doing as little as 4,000 steps, once or twice a week, will deliver tangible health benefits. This echoes an American study of 4,840 adults, with an average age of 56, which found 4,000 steps a day was enough to improve health, and the more steps, the bigger benefits.
Elyn adds: “The science also suggests speed is more important than steps. Many of the studies reporting health benefits are based on a ‘brisk’ walk.” And a huge UK Biobank data study found brisk walkers had significantly longer telomeres – the tails on our chromosomes which indicate how quickly we are ageing.
- For information on muscle and joint care and a symptom checker to find the right joint therapies, go to mentholatum.co.uk
This story originally appeared on Express.co.uk
