1½ hour workout 'is only way to beat flab'

IT has been revered as the perfect way to keep healthy and stay in shape.

But the traditional 30-minute-a-day exercise target is insufficient and overweight Scots will need a daily 90-minute workout to stand any chance of fighting the flab, according to new public health guidance.

The advice, which GPs and nurses are to pass on to NHS patients, also warns that light housework such as cleaning or dusting, or strolling round the supermarket, must not be counted in the daily exercise regime.

Instead, only "moderate" or "vigorous" activity such as brisk walking, running, swimming and heavy domestic chores like vacuuming, mowing the lawn or painting and decorating count.

And as part of their weekly regime all adults should perform two sessions of weight training exercises.

The updated guidance on exercise targets has been published by the Scottish Government's public health advisory body NHS Health Scotland. The recommended levels of physical activity have been renewed with ambitious new targets following a recent change in international guidelines.

The guidance is being sent out to GPs, practice nurses, health visitors and pharmacists so they can advise members of the public on how to incorporate exercise into their daily lives as part of the NHS drive to reduce the nation's soaring obesity problem.

But though it has been welcomed by some experts, others have dismissed it as "dictatorial and inappropriate", and unrealistic for many busy professionals. The guidance document, 'Energising Lives', states that NHS staff must make physical activity a "higher priority", with 60% of men and 70% of women not thought to be taking enough exercise.

It sets out a number of tips that staff can offer to patients. It adds: "You should do at least 30 minutes of moderate-intensity physical activity, above usual activity at work or home, on at least five days of the week. If you are already overweight or obese, then you should aim to do between 60 and 90 minutes on five days of the week."

Approved activities according to the guidance include brisk walking, running, badminton and cycling as well as heavier household and gardening chores such as mowing the lawn and vacuuming.

However, many ordinary activities of "light intensity" such as office work, shopping or cooking do not count towards the daily target. Nor does anything that takes less than 10 minutes, such as taking out the rubbish.

It adds that weight training or stair climbing should be included twice a week and that a range of activities should be aimed for to improve stamina, strength, flexibility and balance.

Last night a spokeswoman for NHS Health Scotland said the document was based on recently updated, internationally recognised guidelines produced by the American College of Sports Medicine in Indianapolis.

She added: "NHS primary care staff felt there was a need for a guide that had appropriate advice for patients. This really spells out what type of exercise to do and making it relate to people's lives. People can interpret it in different ways so this gives examples of what staff can tell patients to do. This is about how to put it into practice.

"It's up to the discretion of the GP or nurse how they use this information. It's not about going to the gym but doing things like gardening to benefit health."

A spokeswoman for the British Medical Association said: "This has to operate in tandem with advice, support and education on healthy eating and making sensible lifestyle choices. In order to make a significant impact on the weight of individuals there has to be a commitment to do as much exercise as possible.

"If somebody is suffering from the medical consequences of being obese or overweight, they may be at risk of chronic heart disease, stroke or have high blood pressure but if they lose weight they are more likely to reduce their health risks. So it may be appropriate to raise the potential for exercise with the patient. That's a discussion that has to take place between the GP and the patient."

Margaret Watt, chairwoman of the Scotland Patients' Association, described the move as "a step in the right direction". However, she warned it would not work unless people were sufficiently motivated. She added: "It's a personal responsibility and people will not be helped unless they want to help themselves."

But Edinburgh-based personal trainer Tracy Griffen said most members of the public would find it far too difficult to meet the targets. She said: "Most people who have not exercised before would struggle even to walk for 90 minutes a day, let alone do weight training.

"What I generally recommend to my clients is 30minutes three times a week. That's based on what's practical for them. A lot of people work from 8am to 6pm. To tell them that they need to do an extra hour and a half of exercising will put people off. I think if I was an obese person I would be quite disheartened."

Scottish Conservative health spokeswoman Mary Scanlon said: "It is somewhat dictatorial and inappropriate for many people. It would be far better to make small changes to your lifestyle."