The United Kingdom is experiencing a growing divide in exercise habits, highlighting a concerning trend with significant health implications for millions. On a positive note, the percentage of adults who consider their fitness levels to be excellent has nearly doubled, rising from 10% to 19% over the past four years. Additionally, the proportion of individuals who never engage in physical activity has significantly decreased, dropping from 21% to a mere 14%.

Despite the well-known physical and mental health advantages of regular exercise, a troubling one in seven British adults confess to never working out. Unsurprisingly, about 10% also describe their fitness levels as “poor.” These disparities in activity levels have been highlighted by the latest Deep Heat & Deep Freeze Fitness Tracker, an annual survey monitoring the UK’s exercise habits since its inception in 2021.

The tracker also brings attention to other concerns, such as the fact that 76% of adults acknowledge the need for more exercise. Moreover, almost 86% have faced challenges in finding the motivation to become active. Particularly alarming is the trend among adults aged 45 to 60, where the number of those not participating in any structured exercise has doubled since 2022, with nearly half (48%) now admitting to inactivity compared to just 24% three years prior.

Clara Kervyn, a physiotherapist specializing in musculoskeletal health, cautions: “Inactivity among older adults is rapidly emerging as a public health crisis. Efforts must be intensified to highlight the health benefits of exercise and foster initiatives that encourage older adults to increase their activity levels.”

The report identifies pain as the leading obstacle to exercise, with 42% of adults citing it as a hindrance. Other common barriers include lack of energy (39%), insufficient time (39%), and a shortage of motivation (37%). Elyn Marwick, a personal trainer and international CrossFit competitor, emphasizes: “Research shows that simple strategies and incremental changes can lead to significant improvements, but the crucial step is taking that initial move.”

Here are some strategies to boost your activity levels and incorporate 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