### Episode 171005 / 05 Oct 2017

How many steps do you walk a day? Do you know the more the better for your health. Neil and Rob talk about the need to exercise and teach you some related vocabulary.

### This week's question

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%?

Listen to the programme to find out the answer.

### Vocabulary

vigorous
using a lot of energy to do something

saunter
walk slowly

brisk
quick and energetic (the opposite of sauntering)

include it from the beginning

incrementally

sedentary (job or life)
it involves a lot of sitting and not much exercise

### Transcript

Note: This is not a word-for-word transcript

Neil
Hello, I’m Neil. And welcome to 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.

INSERT
Julia Bradbury, TV presenter and outdoor walking enthusiast

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 in to 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!

## įįµį½ įįµį«įµįµį³įµ į°įįįØįµ 6 Minute English

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Are the days of paying by cash for a latte or a newspaper nearly gone? Alice and Neil discuss Neil's fondness for loose change...

• ### How do you like your tea?

#### Episode 160204 / 04 Feb 2016

Tea comes in different forms ā milky, sweet or spicy. Alice and Neil discuss how this Asian leaf conquered the world.

• ### The commute

#### Episode 160128 / 28 Jan 2016

Train, car, bicycle ... Hundreds of millions of us make the same journey day in day out. Take a hike with Alice and Neil and learn new vocabulary.

• ### Are we afraid of food?

#### Episode 160121 / 21 Jan 2016

Are food allergies on the increase and if so, why? Neil and Alice talk about the growing fear of food and teach new words.

• ### Is modern life making us tired?

#### Episode 160114 / 14 Jan 2016

Are artificial lights and late night TV ruining our sleep? Neil and Alice discuss the issue and teach you related vocabulary.

• ### Asking the right questions

#### Episode 160107 / 07 Jan 2016

What does it take to be a good interviewer? Neil and Alice discuss TV chat show hosts and teach you some related vocabulary.

• ### The way we look

#### Episode 151231 / 31 Dec 2015

How much does appearance really matter? Neil and Alice discuss fitness and New Year's resolutions

• ### Christmas kindness

#### Episode 151224 / 24 Dec 2015

Some families struggle to buy even food and canāt afford presents. Neil and Alice discuss how some charities are helping those in need.

• ### Why do we take risks?

#### Episode 151217 / 17 Dec 2015

Alice and Finn talk about the passion some people have for danger and the unseen threats we face every day

• ### Is student life all good?

#### Episode 151210 / 10 Dec 2015

Alice and Neil discuss the psychological pressures of going to university. They also teach some related vocabulary.

• ### Robin Hood

#### Episode 151203 / 03 Dec 2015

Neil and Alice discuss the long-lasting appeal of this man with a bow and how he has changed over the centuries

• ### How much is your spouse worth?

#### Episode 151126 / 26 Nov 2015

Do you know how much your partner earns? Is he or she in debt? Would this make you love them less?

• ### 100 Women

#### Episode 151119 / 19 Nov 2015

The BBC broadcasts a season of programmes discussing women's issues around the world

• ### What makes us laugh?

#### Episode 151112 / 12 Nov 2015

Are you good at telling jokes? What makes a good comedian?

• ### The impact of plastic

#### Episode 151105 / 05 Nov 2015

Should we all pay for supermarket plastic bags? Neil and Alice take a look at the environmental impact of plastic and teach you some related words.

• ### Shakespeare in plain English

#### Episode 151029 / 29 Oct 2015

Should the difficult language of Shakespeare be 'translated' into plain English?

• ### New transport on two wheels

#### Episode 151022 / 22 Oct 2015

The bicycle is the most popular form of two-wheeled transport in the world, but could we all soon be using hoverboards? Listen to Neil and Finn's conversation and learn some new words.

• ### Will robots take our jobs?

#### Episode 151015 / 15 Oct 2015

If you are sitting at a desk or answering the phone, stop for a moment and ask: could a robot or machine do this job better? Neil and Finn discuss the future of our jobs.

• ### Do we read to show off?

#### Episode 151008 / 08 Oct 2015

Neil and Alice discuss what kind of book people like to be seen reading. Do you like to impress people with a classic book in your hands?

• ### Summer-born kids

#### Episode 151001 / 01 Oct 2015

Does being born in the summer reduce your chance of going to university?

• ### The Earth's core

#### Episode 150924 / 24 Sep 2015

Take a trip with Rob and Alice to find out about the Earthās core. Theyāll discuss how hot it is ā and whether there are any dinosaurs living there!

• ### The meaning of clothes

#### Episode 150917 / 17 Sep 2015

Do you dress formally or casually? Do you choose trendy items or old comfortable ones? Rob and Will talk about the meaning of clothes.

• ### The Proms

#### Episode 150910 / 10 Sep 2015

It's been described as the world's largest and most democratic classical music festival. Neil and Finn guide you through the BBC Proms

• ### Is knuckle cracking good for you?

#### Episode 150903 / 03 Sep 2015

What an awful sound - cracking your knuckles! Listen in to Rob and Neil to find out if it's a useful skill or just an annoying habit

• ### Evolution before Darwin

#### Episode 150827 / 27 Aug 2015

Was Charles Darwin the only man with ideas about evolution? Rob and Neil talk about someone else who discovered it first.

• ### Lifts

#### Episode 150820 / 20 Aug 2015

What are the modern day dilemmas in using a lift? Rob and Neil discuss the awkwardness and irritation of being in one

• ### Compulsory voting

#### Episode 150813 / 13 Aug 2015

Should young people be made to vote in elections or should we choose? We discuss the ideas behind compulsory voting

• ### Chins

#### Episode 150806 / 08 Aug 2015

What do we need our chins for? Rob and Neil discuss how we got them and what our chins say about us

• ### Why do gibbons sing duets?

#### Episode 150730 / 30 Jul 2015

Why do gibbons sing duets and what has this got to do with the evolution of the human language?

• ### Are models too skinny?

#### Episode 150723 / 23 Jul 2015

Skinny models: What does the law say about walking the catwalk?

• ### Is a game just a game?

#### Episode 150716 / 16 Jul 2015

The dangers of computer games. How good are they for our health?

• ### The wonder of blood

#### Episode 150709 / 09 Jul 2015

It's amazing! What part of our body have scientists discovered can heal and help us?

• ### Why did Singapore ban gum?

#### Episode 150702 / 02 Jul 2015

Do you chew gum and what do you do with it when you've finished? Listen to Rob and Finn discussing the history and chemical properties of gum and why it's messing up our streets whilst explaining some related vocabulary

• ### Food banks

#### Episode 150625 / 25 Jun 2015

Food banks provide food to people in the UK who can't afford to buy their own. Rob and Finn discuss this how they work and how they help many of the country's poorest

• ### The teenage brain

#### Episode 150618 / 18 Jun 2015

Listen to Neil and Rob discussing mood swings, risk taking, and why people make fun of teenagers, while they also explore some related vocabulary.

• ### The Outernet

#### Episode 150611 / 11 Jun 2015

How can remote parts of the world get access to the internet? Neil and Catherine discuss a new idea for spreading knowledge

• ### Is aggression useful?

#### Episode 150604 / 04 Jun 2015

What makes us angry and why is aggression useful? Neil and Catherine discuss human behaviour.

• ### Are beards back to stay?

#### Episode 150528 / 28 May 2015

Big bushy beards have become so fashionable that there's now an art exhibition dedicated to them

• ### Is a door just a door?

#### Episode 150521 / 21 May 2015

A London apartment block has front and back entrances for private and social housing - or so-called rich and poor doors. Does it make sense to you? Listen to a discussion whilst learning some housing-related vocabulary

• ### The first space walk

#### Episode 150514 / 14 May 2015

Fifty years ago, on 18 March 1965, Soviet astronaut Alexei Leonov took the first space walk. Listen to Rob and Neil describing the struggles of that ground-breaking space mission whilst explaining some related vocabulary.

• ### Wireless furniture for phones

#### Episode 150507 / 07 May 2015

Furniture with built-in wireless charging technology - like a coffee table is now being sold. 'Built-in' means the technology is included as part of the table. So you just pop your phone on the table, and technology does the rest!

• ### Saving China's elephants

#### Episode 150430 / 30 Apr 2015

Many animals face extinction. But people are realising that they must act now to stop further losses. A scheme to save the Asian elephant in China could provide an answer.

• ### Life without music

#### Episode 150423 / 23 Apr 2015

How does music make you feel? Research shows that it actually influences us more than we realise - whether we're at the movies, the supermarket, or down the pub

• ### The story behind coffee

#### Episode 150416 / 16 Apr 2015

Coffee is now the most popular drink in the world. But what about the economics and politics of coffee production? It's as complicated as getting the right flavour in your cup

• ### The sun

#### Episode 150409 / 09 Apr 2015

Rob and Neil put on their sunglasses to find out more about this special star and teach some related vocabulary. We promise you wonāt be blinded with science!

• ### The three-parent baby

#### Episode 150402 / 02 Apr 2015

The UK has become the first country to approve legislation allowing the creation of babies with genetic material from three people. Listen to Neil and Harryās conversation and learn some related vocabulary.

• ### A threat to London's artwork?

#### Episode 150326 / 26 Mar 2015

What are some art galleries banning to protect their paintings? Find out with Neil and Harry

• ### Human microchips

#### Episode 150319 / 19 Mar 2015

An electronic device under your skin?! Workers in Sweden take part in experiment which allows them to get in and out of their office without a key, ID or password. Listen to Neil and Harryās chat and learn some related vocabulary.

• ### The two sides of Churchill

#### Episode 150312 / 12 Mar 2015

This year marks the 50th anniversary of Winston Churchillās death. He is known throughout the world for his role in defeating Nazi Germany but he also made mistakes. Listen to Neil and Mikeās discussion, and learn new vocabulary.

• ### Poverty in a rich world

#### Episode 150305 / 05 Mar 2015

We live in a richer world. But the gap between rich and poor is still very wide in individual countries. How to change this? Listen to Rob and Harryās discussion, and learn some related vocabulary.

• ### The cost of life-saving vaccines

#### Episode 150226 / 26 Feb 2015

The price of vaccines has escalated and some poor countries are struggling to prevent children from catching certain life-threatening diseases, says Medecins Sans Frontieres. Listen to Rob and Neilās discussion, and learn some related vocabulary.

• ### Do you fear Artificial Intelligence?

#### Episode 150219 / 19 Feb 2015

Will thinking computers be the end of humans? Listen to Rob and Neilās chat and learn some related vocabulary.

• ### Should tourists go to Antarctica?

#### Episode 150212 / 12 Feb 2015

About 37,000 tourists are expected to visit Antarctica this season. But should they be going to a region with such a sensitive environment? Listen to Rob and Neilās conversation and learn some new vocabulary.

• ### Does your CV shine?

#### Episode 150205 / 05 Feb 2015

At a time when more people compete for fewer jobs, are you sure you present your skills and abilities well to a potential employer? Listen to Rob and Neil's conversation and learn some related vocabulary.

• ### Are you big on small talk?

#### Episode 150129 / 29 Jan 2015

Going to a party where you don't know anyone? Listen to Rob and Neil's advice and learn some related vocabulary

• ### Are computers making us dumb?

#### Episode 150122 / 22 Jan 2015

We use computers for everything nowadays. Are we forgetting our own abilities - and losing our talent? Listen to Rob and Neil's discussion, and learn some related vocabulary

• ### Smokers to face one more ban

#### Episode 150115 / 15 Jan 2015

Smoking in cars with children might be banned in England. Listen to Neil and Rob's chat and learn some related vocabulary

• ### Bullying or normal competition?

#### Episode 150108 / 08 Jan 2015

Is bullying just an attempt to give a bad name to what is part of human nature? Listen to Rob and Neilās chat and learn some related vocabulary.

• ### Time capsules

#### Episode 150101 / 01 Jan 2015

What would you put in your time capsule? Listen to Rob and Neilās chat and learn new vocabulary

• ### The Christmas Truce

#### Episode 141225 / 25 Dec 2014

When enemy soldiers sang together in WW1. Listen to Rob and Finnās chat and learn some related vocabulary.

• ### 42 languages

#### Episode 141218 / 18 Dec 2014

The London school where students speak 42 different languages

• ### Laughter is bad for you

#### Episode 141211 / 11 Dec 2014

Laughter isn't always the best medicine, says research

• ### Cloud of suspicion

#### Episode 141204 / 04 Dec 2014

Are your pictures, documents and videos safe online? Listen to Rob and Finn's chat and learn new vocabulary

• ### Sharing economy

#### Episode 141127 / 27 Nov 2014

Nowhere to park? How the sharing economy is changing the way we use our space

• ### Can science fiction save the world?

#### Episode 141120 / 20 Nov 2014

How can science fiction help the world? Rob and Finn discuss a project which aims to inspire through stories of a bright future

• ### Is eating meat killing our planet?

#### Episode 141113 / 13 Nov 2014

Why is eating meat bad news?

• ### What makes a superhero?

#### Episode 141106 / 06 Nov 2014

Do real-life superheroes exist or are they just cartoon characters?

• ### Cigarettes v e-cigarettes

#### Episode 141030 / 30 Oct 2014

Rob and Finn discuss the World Health Organisation's recommendations on e-cigarettes

• ### The bitter taste of sugar

#### Episode 141023 / 23 Oct 2014

Should we eat less sugar? Listen to Rob and Neil and learn new vocabulary

• ### How quickly can you learn English?

#### Episode 141016 / 16 Oct 2014

Is learning English getting easier? Find out what's new

• ### Sleeping on the job

#### Episode 141002 / 02 Oct 2014

Is it right to sleep at work? Rob and Finn discuss the benefits of sleeping on the job.

• ### The fame game

#### Episode 140929 / 29 Sep 2014

Is the way we see famous people a new thing? Learn about the first 'modern celebrity'.

• ### Dealing with boredom

#### Episode 140821 / 21 Aug 2014

Bored? You're not alone. Rob and Finn discuss how to deal with boredom and teach some related vocabulary. We promise you won't be bored!