Until he was 50, Jason Smith was sedentary and on medication for high blood pressure , high cholesterol, and depression. He started exercising for just 20 minutes a day and now, at 55, the personal trainer and mid-life fitness influencer is 15kg lighter and no longer on medication.

Leading a sedentary lifestyle has been linked to a higher risk of obesity, type 2 diabetes, some types of cancer, and early death, according to the NHS . But a 2023 study published in the British Journal of Sports Medicine found that increasing the amount of exercise you do by just 75 minutes a week (or 11 minutes a day) can decrease some of these risks – and then you might get the bug to start training harder, like Smith.

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During my 40s, I just let myself go. In my 20s, I was decently fit, p

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