You’ve probably checked your screen time this week. But when did you last check your movement time?
New research from ASICS suggests many of us would be surprised by the answer. Their global State of Mind study, which surveyed 34,000 people across 31 countries (including 1,000 Australians), found we spend around 85 per cent of our waking day not moving. Almost half of us (47 per cent) fall short of the recommended 150 minutes of moderate activity a week.
Meet the Movement Conservation Status
To mark World Mental Health Day, ASICS has launched the world’s first Movement Conservation Status. Developed with Professor Brendon Stubbs and inspired by the way we classify wildlife, it sorts weekly movement into three categories, based on guidelines from the World Health Organisation, Sport England, NHS England and US physical activity guidelines:
- Active: 150+ minutes a week
- At Risk: 30 to 149 minutes a week
- Endangered: fewer than 30 minutes a week
Australia ranks 10th out of the 31 countries studied for Active movement levels, and if current trends continue, the share of Australian adults who are At Risk or Endangered is projected to climb from 47 per cent to 54 per cent by 2035. That’s an estimated 13 million adults.
Where do you sit?
Think back over the last seven days and add up everything that got you moving: walks, workouts, cycling to work, a dance in the kitchen, chasing the kids or the dog. Be honest, because the sofa doesn’t judge.
- 150 minutes or more? You’re Active. Keep it up, and keep it varied.
- Somewhere between 30 and 149? You’re At Risk. You’re not far off, and small tweaks can move you across the line.
- Under 30? You’re Endangered. Don’t panic. This is a starting point, not a verdict.
Why it’s about more than fitness
The most interesting part of the research is the link to mental wellbeing. Australians classified as Endangered scored an average of 58 out of 100 on State of Mind, compared with 67 for those who are Active. Those who very often go a full day without leaving home averaged just 55, versus 69 for those who don’t, and they were six times as likely to be moving at Endangered levels (42 per cent versus 7 per cent).
Modern life is partly to blame. Almost two-thirds of us (61 per cent) say it’s easy to spend an entire day barely moving, and 49 per cent say they could comfortably stay home for three days or more. Four in ten Australians regularly do their errands online, and 36 per cent often socialise by phone or video rather than in person. Younger Australians are feeling it most: globally, 57 per cent of 18 to 24-year-olds say they miss the recommended activity levels, and 92 per cent of them report negative effects like low mood, stress and poor sleep.
Here’s the good news. ASICS research shows just 15 minutes of movement can deliver a measurable uplift in mental state. As Mark Brunton, Managing Director of ASICS Oceania, puts it: “Even just 15 minutes a day can make a meaningful difference to both body and mind.”
Simple ways to find your 15 minutes
You don’t need a gym membership or a free afternoon. Try:
- Walk your calls. Take the next phone catch-up on foot instead of from the couch.
- Do one errand in person. Skip the delivery and walk to the shops or café instead.
- Take a lunchtime lap. Even a loop around the block gets you outside and away from your screen.
- Stack it onto something you already do. Stretch or do a few squats while the kettle boils or the coffee brews.
- Make plans on the move. Swap a catch-up coffee for a walk with a friend, which counts as both movement and connection.
- Set a 3pm alarm. Treat it like a meeting you can’t cancel.
Fifteen minutes a day adds up to 105 minutes a week, which is most of the way to the Active threshold before you’ve even tried.
Join in this World Mental Health Day
ASICS is encouraging Australians to take 15 Minutes to Thrive this World Mental Health Day. You can find out more at asics.com/movementconservation, and if you want a laugh while you’re there, check out Human Nature, the brand’s short nature documentary narrated by Sigourney Weaver, which observes the modern human in its natural habitat: the sofa.
