The evidence that even a small amount of walking can make a big difference was proven beyond doubt in a landmark study in 2023, where researchers at the University of Cambridge reviewed nearly 200 of the largest and best studies, monitoring more than 30 million adults, to answer a simple question: how little exercise can you do to see a benefit?

The... See more

You may not see or feel it, but one of the most important changes is the way these short bursts of activity increase your insulin sensitivity – your body's ability to use insulin to keep your blood sugar under control.

The science is clear, and it's high time we started shouting about it – rather than criticising patients for not being able to complete the recommended exercise guidance.

However, people who walked the most were 23 per cent less likely to develop chronic lower back pain than those who walked the least, according to a study published in JAMA Network Open last month.

The research monitored more than 11,000 adults (who all started out without back pain) for more than four years.

Crucially, the back-protecting benefit... See more

Sensors placed on their muscles showed why: even though the overall exercise time was the same, because the muscle fibres still contract for a while after stopping exercise, the muscles were spending longer periods of time literally sucking glucose out of the blood to feed them.

We've all been conditioned to believe that unless you're sweating and out of breath, exercise isn't helpful. But that's not what the latest evidence shows.

The takeaway? While more activity brought more benefit, the biggest jump comes from doing something rather than nothing. It is true, however, that the faster you walk, the better, as numerous studies have shown – not just for your fitness, but for your brain.

Basically, the better your insulin works, the lower your risk of developing type 2 diabetes, obesity, heart disease and so on.

One of the earliest and most powerful insights on this came from a study of double-decker bus drivers and conductors in the 1950s. Researchers compared the health of the drivers, who sat for most of the day, with the ticket collectors, who climbed up and down the stairs checking fares.

The results were striking: the active conductors had far lower... See more