National Fitness Day 2024: Boosting Your Active Minutes for a Healthier Future

As the buzz of National Fitness Day fades, there is no better time to reflect on the importance of staying active, for both individuals and communities. UK Active’s National Fitness Day, a celebration of the benefits of physical activity, serves as a powerful reminder that we can all take simple steps to improve our health and wellbeing. Whether you are looking to increase your personal active minutes or seeking ways for your workplace or community to get involved, there are plenty of opportunities to keep the momentum going.

This article explores the significance of moving more, providing tips on how individuals and organisations can support a healthier, more active lifestyle. We’ll also delve into the UK’s alarming physical activity statistics and discuss the broader economic implications of inactivity, emphasising the critical need for preventative health approaches.

Why Physical Activity Matters

The benefits of regular physical activity are well-documented. According to the World Health Organisation (WHO), adults should engage in at least 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous-intensity activity. Yet, despite the clear health benefits, physical inactivity remains a significant issue globally.

In the UK, 1 in 4 adults is considered physically inactive, meaning they engage in fewer than 30 minutes of physical activity per week. According to Public Health England (PHE), physical inactivity contributes to one in six deaths across the country, which is on par with smoking. It’s estimated that inactivity costs the UK economy £7.4 billion annually, due to related healthcare costs and lost productivity.

Incorporating more active minutes into your daily routine can drastically reduce the risk of developing chronic conditions such as heart disease, type 2 diabetes, and certain cancers. It can also improve mental health, reducing symptoms of depression and anxiety, and boost overall quality of life.

How to Boost Your Active Minutes as an Individual

National Fitness Day may have passed, but the message remains: moving more is vital. Here are some simple, actionable tips to increase your active minutes each day:

• Take walking breaks: Whether you’re working from home or at the office, try setting a timer to remind you to take a 5–10-minute walk every hour. Not only does walking improve circulation, but studies also suggest it can enhance creativity and problem-solving abilities.
• Incorporate exercise into your commute: If possible, walk or cycle to work instead of driving. Alternatively, consider getting off the bus or train a stop earlier to add extra steps to your day.
• Use technology to your advantage: Fitness trackers and apps can help you monitor your activity and set personalised goals. Many people find that keeping track of their progress motivates them to reach daily or weekly targets.
• Join a fitness class: From yoga and pilates to Zumba and spinning, group exercise can be both fun and effective. Many gyms and community centres offer pay-as-you-go classes, so you don’t need a membership to get involved.
• Set small, realistic goals: If you’re new to exercise or have a busy schedule, starting with small changes can make a big difference. Even a 10-minute brisk walk around your local vicinity can have health benefits, and you can build from there.

How Organisations and Communities Can Get Involved

Beyond individual efforts, organisations—whether workplaces, schools, or community groups—play a critical role in fostering an active environment. According to a report by the British Heart Foundation (BHF), an estimated 20 million UK adults are insufficiently active, and workplaces contribute significantly to this problem due to sedentary office environments.

Here’s what organisations can do to promote a culture of movement:

• Promote active commuting: Encourage employees to walk or cycle to work by providing bike storage and shower facilities. You could also introduce incentives like a ‘cycle-to-work’ scheme or reward employees who hit walking targets.
• Introduce standing meetings: If you can’t get outside, why not encourage standing or walking meetings? These types of meetings break up the day and have been shown to boost productivity, creativity, and collaboration among employees.
• Create ‘active challenges’: Organise step challenges or fitness competitions within the workplace or community using zeno’s HealthNav app. You can create team-based activities that foster camaraderie while encouraging everyone to reach daily or weekly step counts. 
• Offer on-site fitness classes or partnerships: If space allows, consider offering yoga, Pilates, or fitness classes during lunch hours or after work. With HealthNav, you can access on demand Yoga, HIIT and Strength based workouts, house in our very own Fitness Library. 
• Engage with local communities: Workplaces can collaborate with local community groups to organise charity fitness events, park runs, or sports days, promoting inclusivity and encouraging wider participation.

The Economic Impact of Physical Inactivity

The UK’s growing inactivity problem doesn’t just impact individual health; it also has far-reaching economic consequences. A 2019 report by Sport England estimated that physical inactivity costs the NHS around £1 billion annually. This figure rises significantly when indirect costs, such as workplace absenteeism, are factored in. Additionally, inactive employees are likely to be less productive and require more sick days, increasing the financial burden on businesses.

Investing in physical activity not only reduces the healthcare burden but also boosts productivity. Active employees are shown to have higher job satisfaction, better mental health, and greater overall performance. In fact, the UK government’s Healthy Lives, Healthy People strategy has outlined that every £1 invested in physical activity generates £4 in savings for the healthcare system.

Furthermore, the COVID-19 pandemic has brought the importance of preventative health into sharp focus. Research from the University of Cambridge found that being active could help mitigate the risks associated with many underlying health conditions, making it a key component of resilience in the face of future pandemics or health crises.

Evidence-Based Support for Moving More

Several studies underline the immense benefits of regular physical activity. For instance, a 2020 study published in The Lancet revealed that those who engage in regular moderate exercise had a 20–30% lower risk of premature death. Furthermore, research by the American Journal of Epidemiology found that sitting for prolonged periods can increase the risk of all-cause mortality, even among those who exercise regularly, highlighting the importance of movement throughout the day.

Similarly, mental health benefits are profound. A study by the British Journal of Sports Medicine discovered that just 20 minutes of physical activity can lead to a noticeable improvement in mood, while consistent exercise has been shown to be as effective as medication for treating mild to moderate depression.

Moving Forward Together: The Path to a Healthier UK

National Fitness Day is not just a one-off event; it’s a call to action. Whether you’re an individual looking to incorporate more movement into your day or a business owner seeking to create a healthier workplace, small steps can lead to significant improvements in overall health and well-being. By prioritising physical activity, we can not only improve our health but also help reduce the burden on the healthcare system, improve workplace productivity, and foster stronger, more active communities.

So, as we move past this year’s National Fitness Day, let’s keep the momentum going. The evidence is clear: we need to move more—for our health, for our happiness, and for the economy. The challenge now is to act.

Let’s take those steps together.