Are you getting enough exercise? 6 Minute English

Study English with us as look at the health benefits of exercise and examine some key vocabulary around the topic. How many steps do you walk a day? Is it enough? In this programme, Neil and Rob talk about the need to exercise and teach you some related English vocabulary to improve your language skills!
To download the audio and a transcript, go to our website:
www.bbc.co.uk/learningenglish/...
𝐌𝐨𝐫𝐞 𝟔 𝐌𝐢𝐧𝐮𝐭𝐞 𝐄𝐧𝐠𝐥𝐢𝐬𝐡 𝐞𝐩𝐢𝐬𝐨𝐝𝐞𝐬:
Will Covid-19 change cities?
• Will Covid-19 change c...
Is being thrifty a virtue?
• Is being thrifty a vir...
The food delivery revolution
• The food delivery revo...
Cultural differences and Body Language
• Cultural differences a...
The wonders of hair
• The wonders of hair - ...
Artificial Intelligence - what can and can't it do?
• Artificial Intelligenc...
𝐕𝐨𝐜𝐚𝐛𝐮𝐥𝐚𝐫𝐲:
𝐯𝐢𝐠𝐨𝐫𝐨𝐮𝐬
using a lot of energy to do something
𝐬𝐚𝐮𝐧𝐭𝐞𝐫
walk slowly
𝐛𝐫𝐢𝐬𝐤
quick and energetic (the opposite of sauntering)
𝐛𝐮𝐢𝐥𝐝 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐧 (𝐭𝐨 𝐲𝐨𝐮𝐫 𝐝𝐚𝐲 𝐨𝐫 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞)
include it from the beginning
𝐢𝐧𝐜𝐫𝐞𝐦𝐞𝐧𝐭𝐚𝐥𝐥𝐲
gradually increasing in size
𝐬𝐞𝐝𝐞𝐧𝐭𝐚𝐫𝐲 (𝐣𝐨𝐛 𝐨𝐫 𝐥𝐢𝐟𝐞)
it involves a lot of sitting and not much exercise
#LearnEnglish #BBCLearningEnglish #6MinuteEnglish
[Images: GETTY IMAGES]

[@nhungtran5199]

Thank you so much. For me, it is difficut to get up early to do exercise.

[@bbclearningenglish]

Most of us need a bit of motivation to get up and do exercise!

[@nhungtran5199]

Yes, I have a motivation from this lesson. I have walked about 5000 steps each day, 4 times a week. The rest is to study English. Sometimes I listen to English when I walk. That's great.

[@bbclearningenglish]

@@nhungtran5199 That's awesome! Keep it up, it's good for you!

[@huynhtranchi6690]

You from VN , right ?

[@tranmynhutranmynhu9436]

@@huynhtranchi6690 yes

[@habui6423]

I realize my sedentary lifestyle is detrimental to my health. I need to take vigorous exercise and do brisk running rather than sauntering. I’ll try my best to build running into my daily morning routine. If i do so, my fitness level will improve incrementally

[@chendaven5043]

vigorous = using a lot of energy to to something saunter = to walk slowly in a relaxing way brisk = quick and energetic build sth into sth = include it from the beginning incrementally = gradually increasing inside sedentary = sitting a lot and not taking much exercise stimulate diabetes

[@yurichampbell6499]

omg thank u

[@george6248]

nice job!

[@dieutrangnguyen1805]

I love when you making sentences with the words given. It makes me feel much easier to actually understand the words!!

[@bbclearningenglish]

Thanks! We try and make sentences with new vocaulary, whenever possible. 😃

[@mizanshikder7252]

Why don't we use those 6 words in the comments section? It would be a "vigorous" step towards learning English. We can "build it in our day". It would help us to enrich our vocabulary "incrementally". Please don't "saunter". Take a "brisk". Get rid of your "sedentary" lifestyle.

[@thieunguyen9881]

Wow, Very impressive

[@mercedeslb237]

Tout à fait!!!!!

[@thailanninhthuan7567]

Good idea!

[@kishanjoshi6578]

Very impressive bro

[@anhnguyenngoc490]

Newwords : 1, vigorous: (adj) using a lot of energy to do st. 2, on the spot: right now 3, saunter (v/n) : walking slowly 4, brisk: (adj): walking fast and energetic 5, build st into st : include it from the beginning. 6, incrementally: gradually increasing in size. 7, sedentary: (adj)

[@lka8735]

0:07 0:18 1:00 vigorously, to get some vigorous excercise 0:31 count them all 0:41 saunter 0:53 trips 0:53 clock up 1:02 at brisk pace 1:48 stimulate 2:04 2:14 tv presenter, enthusiast 2:50 build sth into Take stairs, take lifts 2:54 incrementally build up to 4:20 sedentary 4:23 run on the spot

[@peacebeuponyou7283]

we learn a lot of things from you not just new vocabulary, starting from the useful information,the great tips ,and especially the accurate pronunciation, I expect even native speakers can watch this . My thanks and appreciation 💓😊💓😊

[@baharehgolpour5674]

I like this episode. It taught me new words I didn't know. For example :saunter , sedentary and incremental.

[@lepfdjkflogco3170]

Perfect. Thanks billions!

[@kungfudugong86]

Thank you BBC learning English.

[@raissa2235]

Im going to make incremental changes in my daily routine to get out from the sedentary lifestyle. First of all, I will build brisk jogging into my exercise routine instead of just sauntering around. Then, as my fitness leveled up, Ill incorporate strenuous / vigourous exercise such as weight lifting.

[@user-my1mi9bt5i]

*Thanks a lot for sharing with us.*

[@serendipity13107]

I started to build brisk exercise into my daily routine some years ago. So I take vigorous exercise for more than 5 days a week. I'm happy that I'm not leading a sedentary lifestyle! However, when I feel under the weather I just saunter around with no much to do. Thank you, Rob and Neil

[@Prof_Gege]

Thanks a million BBC. I always go to the gym because It's very important for my health.

[@brankodgdgh8295]

Thanks for helping me increase my vocabulary

[@tammytsang3487]

Yes, your podcast will remind us to push ourselves to work out vigorously. Thank you!

[@HungNguyen-yq2oe]

Honestly, I feel this program is useful for me. We look at the health benefits of exercise, which can help me take advantage of the time to build habits in my life. It's important to take some brisk exercise every day. I want to brief this vocabulary vigorous: using a lot of energy to do something saunter: walk slowly brisk: quick and energetic(the opposite of sauntering) build st in (to your day or your life): include it from the beginning incrementally: gradually increasing in size sedentary(job or life): it involves a lot of sitting and not much exercise

[@g.s.9351]

thx bbc staff u r doing great job👍

[@seraglaghs8149]

Such an inspire episode I like it , I'm gonna to gymnasium today .

[@howtowindows11]

Very informative and helpful.

[@mnazrulislam7536]

Thank you so much bbc learning english 🥰🥰🥰🥰

[@nermennermen4978]

Thank you so much

[@honghannguyen7595]

This video is really useful. Thanks BBC so much...

[@JC-hb6iv]

nice to meet a Vnamese person here

[@jayamohan9988]

Inspiring video! Very useful! Rob n Neil you both are working hard for improvement of learners' English. You both are outstanding 👍

[@nawaliskeif7864]

wow ! it's amazing words to learn .

[@mariarodriquez3887]

Thank you so much!!

[@ninookropiridze2927]

Thanks, it is really inspiring

[@pedropicapiedra2854]

I am peruvian and I want to learn the english. I like it.

[@user-ub1fg5bw5c]

Very useful lesson as always ....Thank you beautiful people

[@cogvpuyci5664]

thank you from the bottom of my heart BBC

[@HNLinh]

good phrasal

[@husamal-iraqi2572]

Stimulating apart from being edifying! Thanks a lot.

[@robsoncosta7307]

This vídeo It's wonderfull. BBC channel it's a great tool learning english.

[@karunarai8813]

Thanks BBC 🙂

[@thailanninhthuan7567]

Thank you so much, BBC. You have inspired me alot to do exercise everyday.

[@bbclearningenglish]

Glad to have inspired you in this way, Thai Lan Ninh Thuan! Happy exercising! ☺️

[@user-dm1du2sq1i]

Indeed, brisk walking helps to stay full of energy and feel rejuvenated. Such exercises are really helpful. Modern people tend to lead sedentary life style, what can bring damages for health. It makes sense to refuse on taking a bus or car, also a lift. It will have advantages not only for health, but also for environment. We should build vigorous exercises in our live.

[@bbclearningenglish]

We agree! Excellent comment! 😃

[@user-lf8eh2ep8p]

as a teacher, I have to walk briskly from one building to another. it sounds tiring but at least I have built it into my daily habit.

[@gunveercharan2427]

This is amazing video for learning skills of English

[@itsnothing2859]

Thank you for this topic..... We can learn many things. I am like Julia mam, when i go to work, i use walking instead of bus, and i use stair instead of lift. Make exercise our daily routine, it makes man perfect.❤

[@ibrahemali8944]

Hi everyone I'm happy to be subscriber in this chanel it is very useful and full of knowledges and new vocabulary I hope one day that I can speak fluently as native speakers ...I appreciate all your effort teaching us thanks a lot ...

[@englishandvietnamesewithnh2018]

Oh... Where are you from ? I'm from VietNam

[@nghiadang8416]

Thanks for updating your video

[@ZRT96950]

♥ to BBC

[@tgchan]

Thank you/

[@baharehgolpour5674]

Incremental is used with these nouns : improvement increase progress

[@honghanhnguyen2662]

I’m working at the clothes store, I have to sit down all time when working.I also have to go to school so I don’t have time to do excercise regularly. It’s sedentary lifestybe. However, I decide to build work out into at least 10 minutes everyday. It will inrememtally affect my body

[@nyanhtetkyaw]

I discuss vigorously with my friend to do brisk exercise because our sedentary lifestyle is detrimental to our health.

[@aminan1604]

Iam now 21, from my childhood,i used to walk from school to my home, the distance is approaximately about 1 km and now iam a graduation student, now also walking is the medium to return home.... I started this since my childhood..and iam afraid on the fact that is its going to harm my knee joints...😂

[@angelamariasantoyatello1974]

I Always do exercise, I feel better

[@nguyenthu2131]

Omg I like ur accent so much

[@keyhangholami4291]

thank you for this video. I like exercise and especially football but the coronavirus caused I don't do exercises.

[@tawhidrahimy5892]

With lots of love from Afghanistan

[@RP_MATHS]

Iam an indian...its very interesting

[@fatemazuhora5051]

Is it effective for practicing listening task for ielts?

[@rubaasfari7960]

It is so useful video but I suggest to write the strange vocabularies

[@soniamandnice287]

Th....so mu...

[@levien9727]

great

[@baharehgolpour5674]

Vigorous is used with these nouns: action attack campaign debate defense denial dissent enforcement exercise exertion growth opponent pursuit shake shrub stroke workout.

[@baharehgolpour5674]

Vigorously is used with these verbs: deny reject disagree dispute promote uphold grow enforce oppose resist pursue

[@masumbillah1449]

Vigorous exercise

[@himanshurawat4596]

Saunter,sedentary,incrementally,brisk,vigorously

[@letsplayroblox6062]

Exercising is good, but we should know about the rules and risks of exercise. There is one fitness trainer who told about risks. The first exercise is aerobic. It's easy to follow but you need always drink water because people may have heartstroke. Before yoga practice, you need to do stretching. It helps a lot to be in a good form.

[@hendbadr7761]

Sauntery :slow Brisk: energetic and quick

[@masumbillah1449]

Natural repair system of human body

[@richardgoode5314]

A great policy for a child.

[@fatihavc9098]

how can we learn levels of videos like intermediate or upper intermediate. can you respond this please. I want to watch it accordingly

[@mohammedbabeer1134]

If you wont to speak English perfectly, you better have a vigorous studying time every day

[@Hiepphandang0702]

I usually do vigorous exercise everyday as I don't wanna live a sedentary life.

[@mariaelizabetholivaresnava3798]

Hello, I would like to read the dialogues, I mean transcription them. thanks

[@bbclearningenglish]

Hi Maria. You can find the transcript here: www.bbc.co.uk/learningenglish/english/features/6-minute-english/ep-171005

[@maymimithatkyaw9016]

Is bbc amerian?

[@user-wm6vy2ww4s]

Почему у меня не показывает видео только воспроизводит звук?

[@sinfarozasinfaroza5827]

Не хочет.

[@nguyenthiphuongvy2101]

I wish there is English subtitles in the video so English learner can understand very well

[@bbclearningenglish]

You can find a link to the transcripts to our 6 Minute English videos in the description box below the video. For this video, you can find it by clicking here: www.bbc.co.uk/learningenglish/english/features/6-minute-english/ep-171005

[@moana9620]

THANK YOU SO MUCH

[@elizabetharmada5335]

I'm walking vigorously,, sometimes twice a day, from our house to the market.my whole body is sweating, especially when I'm walking under the hot weather

[@MTFat]

I learn English incrementally with 6 minute English. Is it a right way to use "incrementally"?

[@mahmoudelsheikh8219]

Please I need the writing of this video

[@bbclearningenglish]

Hi Mahmoud elsheikh. You'll find the transcript here: www.bbc.co.uk/learningenglish/english/features/6-minute-english/ep-171005

[@dineshsingh1905]

I walk regularly 🇮🇳

[@nhatlong2742]

Where is Tim ???? I really like his voice.

[@ergopee40]

Please write vocab ward on screen

[@bbclearningenglish]

We do have subtitles on the screen - but you need to switch them on at the bottom right of the screen.

[@baharehgolpour5674]

Owning to the sedentarylifestyle, no one seemsto pump iron.

[@Aihenqingchou]

please add the sustitlesof key words

[@bbclearningenglish]

Hello - the video does have subtitles. You need to turn the captions on to see them

[@minhthangchess4984]

I also could not see the subtitles

[@himanisharma7156]

I wanna learn and understand English. I am an Indian from Rajasthan and English is my third language. I can not speak english properly. I don't know the meaning of the word in Hindi when I read what to do please suggest me how to become best in English ?

[@user-my2vo1kz4z]

thanks so much BBC . it's wonderful . but if you write the words that well be good .

[@bbclearningenglish]

Hello - if you turn captions on you will see subtitles. You can also visit our 6 Minute webpage to find out more this porgramme and download a PDF: www.bbc.co.uk/learningenglish/english/features/6-minute-english

[@himanisharma7156]

sorry, I don't know the meaning of PDF and how to download.

[@bbclearningenglish]

Hello - a pdf is like a word document. For most of the programmes we make, we have a PDF and the PDF has the transcript from the programme. To find the PDFs for the 6 Minute English programmes visit our 6 Minute English page and then click on the programme you are interested in. You will then see a link on the right hand side of the page to 'download PDF' - you can see an example on this page: www.bbc.co.uk/learningenglish/english/features/6-minute-english/ep-171109

[@himanisharma7156]

Thank you ! for replying.

[@menaamen5460]

How many steps do you walk a day? Do you know the more the better for your health. Neil and Rob talk about the need to exercise and teach you some related vocabulary. This week's question How many people aged between 40 and 60 do less than ten minutes brisk walking every month? Is it… a) 4%, b) 14% or c) 40%? Listen to the programme to find out the answer. Vocabulary vigorous using a lot of energy to do something saunter walk slowly brisk quick and energetic (the opposite of sauntering) build something in (to your day or your life) include it from the beginning incrementally gradually increasing in size sedentary (job or life) it involves a lot of sitting and not much exercise Transcript Note: This is not a word-for-word transcript Neil Hello, I’m Neil. And welcome to 6 Minute English, where we vigorously discuss a new topic and six related items of vocabulary. Rob And hello, I’m Rob. Today we’re discussing vigorous exercise - and whether adults take enough of it! Vigorous means using a lot of energy to do something. Neil So how many steps do you do in a day, Rob? Rob How many steps? How should I know, Neil? - It would be pretty hard to count them all. Neil Oh, come on! You can track steps on your phone! I do ten thousand a day - which is the magic number for keeping fit and healthy, apparently. Rob Not if you saunter, Neil, surely? Sauntering from the sofa to the fridge and back - Or from the house to the car. Neil Well I never saunter, Rob. Saunter means to walk slowly. And you’d have to make a lot of trips to the fridge to clock up ten thousand steps. To get some vigorous exercise, you need to get out and about - round the park at a brisk pace… Rob Brisk means quick and energetic - the opposite of sauntering. OK, well, perhaps you can you tell me, Neil, how many people aged between 40 and 60 do less than ten minutes brisk walking every month? Is it… a) 4%, b) 14% or c) 40%? Neil I’m going to say… 4% because ten minutes is such a short amount of time! Rob Indeed. Now, I’ve got another question for you, Neil. Why is exercise so important? Because it sounds pretty boring - counting steps, going to the gym, running on a machine. Neil Well, when you exercise, you stimulate the body’s natural repair system. Your body will actually stay younger if you exercise! Rob That sounds good. Neil Exercise also lowers your risk of developing illnesses such as heart disease, cancer, and diabetes. Rob Hmm. I’m getting a bit worried now, Neil. But I don’t have enough time to do a thousand steps every day… I’m far too busy! Neil Well, Rob. Now might be a good time to listen to Julia Bradbury. She’s a TV presenter and outdoor walking enthusiast who will explain how she builds walking into her busy life. INSERT Julia Bradbury, TV presenter and outdoor walking enthusiast I will walk to meetings instead of catching a bus, or getting a taxi or a car - into meetings. And I will also, if I can’t build that into my working day, if it’s a day when I haven’t got meetings and I’m maybe at home with the kids, I will take the time - I will take my kids out with the buggy and I will definitely do 30-40 minutes at least everyday. Going to the park, going to the shops, picking up my things up en route, and really sort of building it into my life. Taking the stairs and not taking lifts, all of these kinds of little decisions can incrementally build up to create more walking time in your day. Rob So if you build something in to your day - or your life - you include it from the beginning. Neil And Julia Bradbury has built walking into her day. Even though she’s very busy too, Rob! You should learn from her! Rob So she walks instead of driving or taking the bus. And takes the stairs instead of the lift. I could do those things. Neil You could indeed - before you know it, you’d be doing ten thousand steps - because the amount of walking you do in a day builds incrementally. Rob Incrementally means gradually increasing in size. OK, well, before I think that over, perhaps I could tell you the answer to today’s quiz question? Neil OK. You asked me: How many people aged between 40 and 60 do less than ten minutes brisk walking every month? The options were: a) 4%, b) 14% or c) 40%? Rob And you said 4%. But I’m afraid it’s actually 40%. And that’s according to the Government body Public Health England here in the UK. Neil Oh dear, that’s a lot more people than I expected. But it isn’t that surprising - people in all age groups are leading more sedentary lifestyles these days. Our job is very sedentary - which means it involves a lot of sitting and not much exercise! Rob Well, I might just run on the spot while we go over the new vocabulary we’ve learned today! Neil Good plan. First up we heard ‘vigorous’ - which means using a lot of energy to do something. Rob OK. “I am running vigorously on the spot!” Neil Great example! And good to see you taking some vigorous exercise! Number two - ‘saunter’ - means to walk slowly in a relaxed way. “When I saw Rob, I sauntered over to say hello.” Rob Hi Neil. Number three - ‘brisk’ means quick and energetic. Neil “It’s important to take some brisk exercise every day.” Rob Yes! And I’m beginning to realise that might be true. Neil Yep! I think you've done enough jogging for today, Rob. You’ve probably done about a hundred steps. Rob Is that all? OK, number four - if you ‘build something in to something’ - you include it from the beginning. Neil “It’s important to build regular exercise into your daily routine.” Rob Very good advice. Number five is ‘incrementally’ which means gradually increasing in size. Neil Incremental is the adjective. “The company has been making incremental changes to its pay structure.” Rob Does that mean we’re getting a pay rise? Neil I doubt it! And finally, number six - ‘sedentary’ means sitting a lot and not taking much exercise. For example, “It’s bad for your health to lead such a sedentary lifestyle.” Rob Duly noted, Neil! Well, it’s time to go now. But if today’s show has inspired you to step out and take more exercise, please let us know by visiting our Twitter, Facebook and KZbin

[@user-li3uq1ci5t]

I have listened it in 1.75 speed😀😀😀

[@clarencetzewunsia8473]

Please add in the spelling of vocabulary

[@bbclearningenglish]

Hello - the video has subtitles. If you turn them on the captions you will see the spelling.

[@liliafuentesgarcia1502]

I would like to talk like you, now I don't. What's the meaning of "on the spot".

[@baharehgolpour5674]

We're pressed for time . Don't saunter. Walk more briskly!

[@zerofyentertainments8755]

Why dont you include subtitle

[@ngocthao1844]

If you want to built gym into your life, you don't rush to do vigorous exercise. You can get injury

[@lorenvaloyesnieves3768]

I became in a lazy girl, because now I Don't practice any sport, sometimes I walk 😌..

[@aigulimsultankhan4262]

Transcript Note: This is not a word-for-word transcript Neil Hello, I’m Neil. And welcome to 6 Minute English, where we vigorously discuss a new topic and six related items of vocabulary. Rob And hello, I’m Rob. Today we’re discussing vigorous exercise - and whether adults take enough of it! Vigorous means using a lot of energy to do something. Neil So how many steps do you do in a day, Rob? Rob How many steps? How should I know, Neil? - It would be pretty hard to count them all. Neil Oh, come on! You can track steps on your phone! I do ten thousand a day - which is the magic number for keeping fit and healthy, apparently. Rob Not if you saunter, Neil, surely? Sauntering from the sofa to the fridge and back - Or from the house to the car. Neil Well I never saunter, Rob. Saunter means to walk slowly. And you’d have to make a lot of trips to the fridge to clock up ten thousand steps. To get some vigorous exercise, you need to get out and about - round the park at a brisk pace… Rob Brisk means quick and energetic - the opposite of sauntering. OK, well, perhaps you can you tell me, Neil, how many people aged between 40 and 60 do less than ten minutes brisk walking every month? Is it… a) 4%, b) 14% or c) 40%? Neil I’m going to say… 4% because ten minutes is such a short amount of time! Rob Indeed. Now, I’ve got another question for you, Neil. Why is exercise so important? Because it sounds pretty boring - counting steps, going to the gym, running on a machine. Neil Well, when you exercise, you stimulate the body’s natural repair system. Your body will actually stay younger if you exercise! Rob That sounds good. Neil Exercise also lowers your risk of developing illnesses such as heart disease, cancer, and diabetes. Rob Hmm. I’m getting a bit worried now, Neil. But I don’t have enough time to do a thousand steps every day… I’m far too busy! Neil Well, Rob. Now might be a good time to listen to Julia Bradbury. She’s a TV presenter and outdoor walking enthusiast who will explain how she builds walking into her busy life.

[@user-tw9fb6sj8j]

Brisk quick

[@chauleanh1238]

Vigorous exercise. Saunter to walk slowly. Why is exercise important. Because you stimulate your body stay younger and avoid from the disease: cancer… I walk to meeting instead of going by bus driving. Take step instead of lifts. Incrementally increase in side. 40% People walk under 10 minutes. Our job is sedimentary means just sit down all day not exercise.

[@baharehgolpour5674]

Brisk business brisk footstep brisk jog brisk pace brisk tempo brisk tone brisk trade brisk trot brisk walk brisk wind

[@GhkuGvgt-nm4gh]

That's knowledge I know one 7 years mistake

[@teamffff9899]

Neil Hello, I’m Neil. And welcome to 6 Minute English, where we vigorously discuss a new topic and six related items of vocabulary. Rob And hello, I’m Rob. Today we’re discussing vigorous exercise - and whether adults take enough of it! Vigorous means using a lot of energy to do something. Neil So how many steps do you do in a day, Rob? Rob How many steps? How should I know, Neil? - It would be pretty hard to count them all. Neil Oh, come on! You can track steps on your phone! I do ten thousand a day - which is the magic number for keeping fit and healthy, apparently. Rob Not if you saunter, Neil, surely? Sauntering from the sofa to the fridge and back - Or from the house to the car. Neil Well I never saunter, Rob. Saunter means to walk slowly. And you’d have to make a lot of trips to the fridge to clock up ten thousand steps. To get some vigorous exercise, you need to get out and about - round the park at a brisk pace… Rob Brisk means quick and energetic - the opposite of sauntering. OK, well, perhaps you can you tell me, Neil, how many people aged between 40 and 60 do less than ten minutes brisk walking every month? Is it… a) 4%, b) 14% or c) 40%? Neil I’m going to say… 4% because ten minutes is such a short amount of time! Rob Indeed. Now, I’ve got another question for you, Neil. Why is exercise so important? Because it sounds pretty boring - counting steps, going to the gym, running on a machine. Neil Well, when you exercise, you stimulate the body’s natural repair system. Your body will actually stay younger if you exercise! Rob That sounds good. Neil Exercise also lowers your risk of developing illnesses such as heart disease, cancer, and diabetes. Rob Hmm. I’m getting a bit worried now, Neil. But I don’t have enough time to do a thousand steps every day… I’m far too busy! Neil Well, Rob. Now might be a good time to listen to Julia Bradbury. She’s a TV presenter and outdoor walking enthusiast who will explain how she builds walking into her busy life. INSERT Julia Bradbury, TV presenter and outdoor walking enthusiast I will walk to meetings instead of catching a bus, or getting a taxi or a car - into meetings. And I will also, if I can’t build that into my working day, if it’s a day when I haven’t got meetings and I’m maybe at home with the kids, I will take the time - I will take my kids out with the buggy and I will definitely do 30-40 minutes at least everyday. Going to the park, going to the shops, picking up my things up en route, and really sort of building it into my life. Taking the stairs and not taking lifts, all of these kinds of little decisions can incrementally build up to create more walking time in your day. Rob So if you build something in to your day - or your life - you include it from the beginning. Neil And Julia Bradbury has built walking into her day. Even though she’s very busy too, Rob! You should learn from her! Rob So she walks instead of driving or taking the bus. And takes the stairs instead of the lift. I could do those things. Neil You could indeed - before you know it, you’d be doing ten thousand steps - because the amount of walking you do in a day builds incrementally. Rob Incrementally means gradually increasing in size. OK, well, before I think that over, perhaps I could tell you the answer to today’s quiz question? Neil OK. You asked me: How many people aged between 40 and 60 do less than ten minutes brisk walking every month? The options were: a) 4%, b) 14% or c) 40%? Rob And you said 4%. But I’m afraid it’s actually 40%. And that’s according to the Government body Public Health England here in the UK. Neil Oh dear, that’s a lot more people than I expected. But it isn’t that surprising - people in all age groups are leading more sedentary lifestyles these days. Our job is very sedentary - which means it involves a lot of sitting and not much exercise! Rob Well, I might just run on the spot while we go over the new vocabulary we’ve learned today! Neil Good plan. First up we heard ‘vigorous’ - which means using a lot of energy to do something. Rob OK. “I am running vigorously on the spot!” Neil Great example! And good to see you taking some vigorous exercise! Number two - ‘saunter’ - means to walk slowly in a relaxed way. “When I saw Rob, I sauntered over to say hello.” Rob Hi Neil. Number three - ‘brisk’ means quick and energetic. Neil “It’s important to take some brisk exercise every day.” Rob Yes! And I’m beginning to realise that might be true. Neil Yep! I think you've done enough jogging for today, Rob. You’ve probably done about a hundred steps. Rob Is that all? OK, number four - if you ‘build something in to something’ - you include it from the beginning. Neil “It’s important to build regular exercise into your daily routine.” Rob Very good advice. Number five is ‘incrementally’ which means gradually increasing in size. Neil Incremental is the adjective. “The company has been making incremental changes to its pay structure.” Rob Does that mean we’re getting a pay rise? Neil I doubt it! And finally, number six - ‘sedentary’ means sitting a lot and not taking much exercise. For example, “It’s bad for your health to lead such a sedentary lifestyle.” Rob Duly noted, Neil! Well, it’s time to go now. But if today’s show has inspired you to step out and take more exercise, please let us know by visiting our Twitter, Facebook and KZbin pages and telling us about it! Neil Goodbye! Rob Bye bye!