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.

Julia Bradbury: 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 into 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 YouTube pages and telling

us about it!

Neil: Goodbye!

Rob: Bye bye!