In charts: How India doesn’t exercise

Authors: Vijay Jadhav, IndiaSpend.com

Publisher:

Scroll.in

Published: 2/6/2026

Language:English

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Taylor

Good evening Project, I'm Taylor, and this is Goose Pod, your personalized deep dive into the stories that shape our world. Today is Sunday, February 08th, and it is 23:00. We are exploring a fascinating but sobering look at how India doesn't exercise, based on the latest data.

Holly

And I'm Holly. It is such a pleasure to be here with you this evening. We are going to unwrap some quite startling charts today, looking at the rhythms of daily life and why movement seems to be slipping through the cracks for so many. It is truly a compelling story.

Taylor

Let's jump right into the heart of the matter. The 2024 Time Use Survey from the National Statistics Office just dropped some bombshell numbers. Only one in ten Indians actually exercised on any given day this year. That is just under ten percent of a population of over a billion people.

Holly

How absolutely striking that is. Only ten percent. When you think about the vibrant energy of the country, it is quite surprising to see it reflected so sparsely in formal exercise. It makes one wonder what is occupying those hours instead, and how we might find space for more gentle movement.

Taylor

It's a massive strategic gap in public health. While participation has technically nearly doubled since 2019, when it was only five point seven percent, we are really just circling back to the levels seen in 1998. It is like we have been running in place for twenty-five years without making real progress.

Holly

It does feel a bit like a circular journey, doesn't it? And the disparity between men and women is particularly poignant. The survey shows men are nearly three times more likely to exercise than women. Fourteen point five percent of men reported exercising, while only four point nine percent of women did.

Taylor

That gender gap is a huge narrative thread here. If you look at the rural areas, it gets even more intense. Only about three percent of rural women are exercising. Compare that to nearly twenty percent of urban men. We are seeing a complete disconnect based on where you live and your gender.

Holly

It is truly heart-wrenching to think of those rural women having so little time for themselves. Even when people do exercise, the duration is quite brief. Most are spending about an hour, but for many, it is thirty minutes or less. It seems the window for self-care is very narrow indeed.

Taylor

And sports? Forget about it. Fewer than one percent of Indians reported playing a sport on a typical day. And of those who do, eighty percent are under twenty years old. It is as if we decide that once we leave school, the playing field is closed for good. A total shutdown.

Holly

That is a very somber thought. Sports bring such joy and community, yet they seem reserved only for the young. It is almost as if we lose that sense of play as we age. Even the WHO recommendations are only being met by ten percent of adults and a tiny fraction of children.

Taylor

We also have to look at the fuel for this activity. A related study on urban protein deficiency found that sixty percent of urban Indians aren't getting enough protein. Affordability is the main barrier. Seventy-one percent of people said they would eat more protein if they could actually afford it. It's a double whammy.

Holly

So, not only are we moving less, but we may not have the nutritional building blocks to support that movement even if we wanted to. It is a very complex tapestry of health challenges. The lack of protein must make the very idea of exercise feel quite exhausting for many people.

Taylor

Exactly. It’s like trying to run a high-performance engine on low-grade fuel while the car is mostly parked in the garage. The Lancet Global Health study notes that this global trend of inactivity is rising, but India’s specific demographics, especially the urban-rural and gender divides, make it a uniquely difficult puzzle to solve.

Holly

It is a puzzle that requires so much grace and understanding to solve. We see urban dwellers spending about sixty-one minutes on exercise, while their rural counterparts spend slightly less. But the underlying issue seems to be a profound lack of opportunity and perhaps a misunderstanding of what exercise truly is.

Taylor

We are seeing a massive shift in how we perceive health, yet the data shows we aren't walking the talk. Or rather, we aren't even walking. With ninety percent of the population sedentary on any given day, the long-term projections for the country's health are, frankly, a bit of a nightmare from a CEO's perspective.

Holly

It is a quiet crisis, one that unfolds in the small moments of every day. But by looking at these charts, we can start to see where the light might break through. Understanding the problem is always the first step toward a more lovely and healthy future for everyone involved.

Taylor

To really understand this, we have to look at the historical context. Back in 1998, the Central Statistical Organisation found that about eight percent of Indians exercised. Then it dipped. By 2019, it was down to five point seven. Now we're back at nine point seven percent. It’s a very slow recovery.

Holly

It is quite curious, isn't it? To think that we are only just now surpassing the levels from over twenty-five years ago. It makes one wonder what changed in the interim. Perhaps the pace of life accelerated so much that exercise was simply pushed aside in the rush of modernization and growth.

Taylor

Modernization is definitely the culprit, but wealth plays a fascinating role too. The data shows that exercise participation scales directly with household spending. Families spending over twenty-four thousand rupees a month have a seventeen percent exercise rate. For those spending under sixty-five hundred, it drops to eight percent. Health has become a luxury.

Holly

That is such a poignant observation. The idea that movement and health might be tied to one's bank account is quite sobering. It should be a universal joy, shouldn't it? Yet, we see these clear lines of caste and wealth defining who gets to move their body for pleasure.

Taylor

And education is another huge predictor. One in four postgraduates exercises. That is twenty-six percent, up from sixteen percent in 2019. It seems the more you learn, the more you realize that you need to move. But that knowledge is locked behind the gates of higher education for a lot of people.

Holly

It is lovely that education is encouraging health, but we must ensure that this wisdom reaches everyone, regardless of their degree. I was also quite struck by the regional differences. Goa, Himachal Pradesh, and Haryana are leading the way. Goa has an activity level of over twenty-four percent. How wonderful!

Taylor

Goa is definitely the outlier there, maybe it's the coastal lifestyle or the infrastructure. But look at the timing. Most Indians who do exercise are early birds. Activity peaks at six-thirty in the morning. After that, it drops off a cliff. If you haven't moved by sunrise, chances are you won't move at all.

Holly

The early morning light is so serene, I can see why it is preferred. But it does mean that for those who aren't morning people, or those whose work starts very early, there are very few options left in the day. The evening slots between five and nine p.m. are quite sparse.

Taylor

This brings us to the concept of muscle banking. It's the idea that consistent exercise is an investment in your future physical resilience. Studies show that even minimal activity, like a brisk walk, significantly reduces mortality. It’s like a savings account for your health. But currently, the national balance is looking pretty low.

Holly

Muscle banking! What a charming and clever way to put it. We are all trying to save for a rainy day, and our health is the most precious currency we have. It is a bit like planting a garden; the work you do now blossoms into strength and vitality in the years to come.

Taylor

Exactly, but for many, there’s no land to plant that garden. In Maharashtra, for example, there used to be compulsory Vyayamshalas and PT sessions in schools. They were part of the cultural fabric. But over time, they’ve largely disappeared. We’ve traded our physical culture for more academic desk time. It's a bad trade.

Holly

It is a loss of such a beautiful tradition. Those community spaces for exercise provided not just fitness, but a sense of belonging. Now, we see younger people in their twenties and thirties joining gyms, but they often struggle to stay consistent because of the relentless pressure of their careers.

Taylor

Consistency is the ultimate ROI in fitness. But the 2024 survey shows that most people are only doing short bursts. Forty-two percent exercise for thirty minutes or less. Only four percent spend more than two hours. We are looking for quick fixes in a world that requires long-term strategic commitment to movement.

Holly

Even a small amount of time is a start, but it seems we are often just ticking a box. There is a certain grace in a long walk or a sustained activity that we might be missing. It is interesting that older adults, once they retire, actually find more time to focus on their health.

Taylor

The retirement bump is real. Doctors like Avinash Bhondwe say that's when people finally start managing their diabetes or blood pressure. It’s like they spend their whole lives working, and then spend their retirement trying to fix the damage. We need to shift that narrative to proactive health management much earlier.

Holly

It would be so much more sincere to care for ourselves throughout our journey, rather than waiting for the end of the road. But the structural barriers are so real. The urban-rural divide alone tells such a story. In cities, there is more infrastructure, yet the time is so limited.

Taylor

And let's not forget the caste variations. Thirteen percent of the others category reported exercising, compared to only about seven percent for Scheduled Tribes. These aren't just personal choices; these are systemic patterns. Your social and economic background essentially scripts how much you move your body. It's a deeply ingrained inequality.

Holly

It is a reflection of the broader social landscape, isn't it? To think that even the way we move is influenced by such deep-seated structures. It reminds us that health is not just a personal responsibility, but a collective one. We must find ways to make movement accessible to everyone, everywhere.

Taylor

We have to look at this as a national infrastructure project, not just a lifestyle choice. If ninety percent of your workforce is inactive, your long-term economic productivity is going to take a hit. It’s a macro-level problem that needs a macro-level solution. We need more than just gym memberships; we need a culture shift.

Holly

A culture shift sounds so grand and necessary. It is about reclaiming the joy of movement as a fundamental part of being alive. Whether it is through traditional means or modern adaptations, finding that rhythm again would be such a lovely step forward for the entire nation.

Taylor

Now, we have to talk about the elephant in the room: time poverty. This is where the conflict really heats up. Indian women are spending nearly ten hours a day on combined paid and unpaid work. Their total working hours often exceed seventy per week. Where on earth are they supposed to find time for a jog?

Holly

It is a staggering burden. Ten hours every single day. And so much of that is the invisible labor of the home, which is so often undervalued. It is no wonder that exercise feels like an impossible luxury when you are already exhausted from the second shift of domestic life.

Taylor

And there’s this damaging myth that household chores count as exercise. Fitness consultant Chaitali Aher is very clear about this: they don't. Chores are repetitive and often stressful on the body, but they don't provide the aerobic or strength benefits of actual exercise. Believing otherwise is a dangerous misconception.

Holly

That is such an important distinction. One might be moving all day, scrubbing and lifting, yet not receiving the heart-healthy benefits of a brisk walk or a swim. It is a cruel irony that women are physically exhausted, yet medically inactive according to these health standards. It feels quite unfair.

Taylor

It’s a strategic failure in how we value time. Women have ten hours less per week for self-development compared to men. In an economy being disrupted by AI, this time poverty isn't just a health issue; it's a career barrier. If you don't have time to exercise, you probably don't have time to upskill either.

Holly

The implications are so far-reaching. And then there is the societal taboo that students don't need exercise because they should be focusing solely on their books. It is as if we believe that the mind can flourish while the body is neglected. But we know that movement actually helps the brain.

Taylor

It’s the classic 'study hard, don't play' trap. But regular exercise in those early years is crucial for bone density and muscle development. By telling kids to just sit and study, we are literally weakening the foundations of their future health. It’s a short-term academic gain for a long-term physical loss.

Holly

It is quite a tragic trade-off. And even when people do try to use technology to help, like fitness apps, it can sometimes backfire. I have heard that these apps can cause such anxiety and shame if one doesn't meet those rigid, often unrealistic goals. It takes the joy out of movement.

Taylor

Fitness apps are a double-edged sword. They can be great for tracking, but they often foster an unhealthy obsession with metrics. If the app tells you that you failed today, it can lead to a spiral of guilt. We need to move away from shame-based fitness and toward intuitive, sustainable movement.

Holly

Sincerity and intuition are so much more valuable than a notification on a screen. We must listen to our bodies. But when society tells women their time belongs to everyone but themselves, listening to one's own body becomes a radical act of defiance. It is a very deep conflict.

Taylor

It really is. We also see this in the sports gap. Only zero point three percent of women play sports. That is practically zero. Sports are often seen as a male domain, leaving women with even fewer socially acceptable outlets for physical activity. We are basically shutting half the population out of the game.

Holly

It is a loss for everyone when half the population is sidelined. Sports offer such a sense of agency and empowerment. I love the trend of women's fitness shifting toward strength and capability. Seeing strong, sculpted arms as a symbol of leadership is such a lovely change in the narrative.

Taylor

It’s a shift from aesthetics to performance. But that shift is mostly happening in elite urban circles. For the average woman, the conflict remains: the kids need dinner, the house needs cleaning, and the job needs doing. Exercise is the first thing to be sacrificed on the altar of daily survival.

Holly

It is a sacrifice that comes at a very high price. We are seeing rising cases of PCOS and thyroid issues among women, often linked to these hormonal imbalances and the lack of movement. It is a physical manifestation of the stress and time poverty they are living through every day.

Taylor

The data is screaming at us that the current model is unsustainable. We are trading the health of an entire generation for a few extra hours of domestic labor or office work. It’s a bad deal for the individual, and it’s a disastrous deal for the nation’s future. We need a new strategy.

Holly

The consequences of this inactivity are already unfolding in a rather alarming way. The rise in non-communicable diseases is being described as a slow-motion health disaster. To think that by 2050, forty percent of India's population could be living with obesity is just quite overwhelming, isn't it?

Taylor

It’s a financial time bomb. Obesity cost India twenty-nine billion dollars in 2019. By 2060, that is projected to skyrocket to eight hundred and thirty-nine billion dollars. That is two point five percent of the GDP. We are talking about a disease that could literally bankrupt the nation if we don't intervene.

Holly

Eight hundred and thirty-nine billion dollars! That is more than what is spent on education and healthcare combined. It is a staggering figure. And it is not just about the numbers; it is about the millions of preventable deaths from heart disease and diabetes. It is so very sad.

Taylor

And it's hitting younger people now. We are seeing hypertension and high triglycerides in children as young as five. In states like West Bengal and Sikkim, over sixty percent of children have elevated triglyceride levels. This isn't just an adult problem anymore; it's a pediatric crisis. The next generation is starting life at a disadvantage.

Holly

That is truly heartbreaking. Our children should be full of vitality and health. The link to ultra-processed foods is also quite clear. Consumption has grown from under a billion dollars in 2006 to nearly thirty-eight billion in 2019. It seems we are trading our traditional, healthy diets for something much more convenient but far less nourishing.

Taylor

It’s the paradox of the 'one more samosa' joke. We laugh about it, but the reality is that the shift toward high-fat, high-sugar, processed foods combined with a sedentary lifestyle is a lethal combination. We are seeing both under-nutrition and over-nutrition happening in the same households. It's a complex spectrum of bad nutrition.

Holly

It is a very strange and contradictory state of affairs. To have both malnutrition and obesity in the same space speaks to a deep inequality in how we access and understand food. The health risks are no longer limited to the wealthy; they are spreading across all levels of society.

Taylor

The WHO warns that if this continues, India will miss the global target of reducing inactivity by fifteen percent by 2030. We are moving in the wrong direction at high speed. This isn't just about fitting into smaller clothes; it's about the fundamental survival of the public health system. It’s a total system failure.

Holly

It does feel like a call to action that we cannot ignore. The impact on mental health is also significant. We know that physical activity is so beneficial for our well-being and quality of life. Without it, we are losing a vital tool for managing the stresses of modern existence.

Taylor

Exactly. It’s a holistic collapse. When you lose physical health, your cognitive function, your mental resilience, and your economic potential all follow. We are looking at a future where a huge portion of the population is burdened by chronic, preventable illnesses. That is a heavy weight for any society to carry.

Holly

It is indeed a heavy weight. But by acknowledging the scale of the challenge, we can begin to look for those innovative and lovely solutions that might help us turn the tide. It is never too late to start moving toward a healthier and more sincere way of living.

Taylor

Looking ahead, the path forward has to be structural. We can't just tell people to 'work out more.' We need to treat physical training like an academic subject. Dr. Bhondwe suggests every school and college should have a compulsory playground and regular PT sessions. It has to be non-negotiable, just like math or science.

Holly

What a wonderful idea! To elevate physical education to the same status as academics would send such a powerful message to our youth. It would integrate health into the very fabric of their growth, making it a natural part of their daily rhythm rather than an afterthought.

Taylor

And we need to address the 'time poverty' of women through policy. This means better infrastructure, safer public spaces for walking, and perhaps even corporate policies that allow for movement during the workday. We have to design our cities and our lives to make activity the easy choice, not the impossible one.

Holly

Designing for movement would be so lovely. Imagine cities with beautiful, safe paths and parks that invite everyone to step outside. It is about creating an environment that nurtures us. Prime Minister Modi has already cautioned that obesity is becoming a grave crisis; now we need the bold actions to follow those words.

Taylor

We are at a crossroads. We can either continue toward that eight hundred billion dollar health crisis, or we can invest now in the 'muscle banking' of the nation. The goal is a fifteen percent reduction in inactivity by 2030. It’s ambitious, but with the right strategic shift, it’s achievable. We need a whole-of-society approach.

Holly

A whole-of-society approach, filled with grace and commitment. It is about reclaiming our agency over our own well-being. By making physical activity accessible, affordable, and truly enjoyable for everyone, we can create a future that is not only healthier but much more vibrant and full of life.

Taylor

That brings us to the end of our deep dive into India's exercise landscape. The data is clear: we have a long way to go, but the roadmap is there. Thank you for joining us on Goose Pod. It’s been a pleasure to share these insights with you, Project.

Holly

It has been such a meaningful discussion. Remember, every small step is a beautiful investment in your future self. Thank you for listening to Goose Pod. We hope you have a restful and lovely evening. See you tomorrow.

India faces a significant exercise deficit, with only 10% exercising daily. This inactivity is exacerbated by gender and urban-rural disparities, time poverty for women, and a lack of protein. The podcast highlights the dire health and economic consequences, advocating for structural changes like compulsory physical education and better urban design.

Read original at Scroll.in →

Only one in 10 Indians exercised on a given day in 2024, according to the Time Use Survey by the National Statistics Office. Exercise participation has increased since 2019, when 5.7% Indians reported exercising, but remains close to the 8% recorded in the 1998 survey conducted by the Central Statistical Organisation.

Men were nearly three times more likely to exercise than women – 14.5% of men reported exercising on a given day compared with 4.9% of women – and participation was higher in cities than in villages. Rural women reported the lowest levels of exercise. Of those who did exercise, men spent an average of 60 minutes, while women spent 56 minutes.

About 14% Indians in cities reported exercising, spending about 61 minutes on average, compared with 7% in rural areas, where the average time was 56 minutes. Women carry a disproportionate share of unpaid domestic and care work, as IndiaSpend reported in July 2025, leaving them with limited time or energy for exercise.

A 2024 study in the Lancet Global Health, which conducted a pooled analysis of 507 surveys across 163 countries, found that globally, about 31.3% people got insufficient physical activity – up from 23.4% at the turn of the century. “Insufficient physical activity increases the risk of non-communicable diseases, poor physical and cognitive function, weight gain, and mental ill-health,” the study noted.

The gender gap is clear globally as well: Prevalence of insufficient physical activity was 5 percentage points higher in female than male individuals, the study found.Women don’t have the timeOnly 3.1% of rural women exercised in 2024, compared with 8.1% of urban women. Among men, 11.4% in rural areas exercised, compared with 19.

5% in urban areas.The gap is wider in sports participation. In 2024, only 0.3% of women and 1.3% of men played a sport. Overall, fewer than 1% of Indians reported playing sport on the reference day, with more than four in five participants aged below 20 years.“Women spend a major part of their time on household work, which leaves little time for proper exercise,” Chaitali Aher, a Pune-based nutrition and fitness consultant, says.

“Many also believe that household chores are a form of exercise, which is wrong. We are seeing rising cases of PCOS and thyroid issues among women, mostly related to hormonal imbalances, which is a sign that they are not doing enough exercise.”Among those who exercised, most did so for short durations – and the average duration declined from previous surveys.

About 42% exercised for 30 minutes or less, and another 38% for 30-60 minutes. Roughly 12% exercised for up to 90 minutes, while only 4% spent more than two hours on exercise.“Exercise is one of the important pillars of good health, along with a balanced diet, rest, regular sleep, and mental health,” Avinash Bhondwe, a family physician with over 42 years of medical practice, explains.

“Aerobic exercises like walking, jogging, swimming, cycling, or even climbing hills and stairs are good for the heart, lungs, and blood circulation, as well as for the health of the circulatory and respiratory systems. They also help keep weight under control.”Speaking of his government’s initiatives to promote sport in the country in his Independence Day speech last year, Prime Minister Narendra Modi cautioned that “obesity is becoming a very grave crisis for our nation”.

He cited experts to say that “in the coming years, one in every three people will suffer from obesity”.The World Health Organization recommends 60 minutes of daily activity for children and about 150 minutes per week for adults. In 2024, only 10% adults, 20% seniors, and 1.7% of children met the WHO’s daily activity recommendations, the survey which covered about 450,000 people across the country, found.

The WHO’s Global Status Report on Physical Activity 2022 warns that physical inactivity is a worldwide challenge. More than 80% of adolescents and over a quarter of adults do not meet recommended activity levels. This lack of exercise could cause nearly 500 million preventable diseases by 2030, with treatment costs exceeding $300 billion.

“Walking or cycling alone isn’t enough. For heart health, we need at least 45 minutes of daily exercise,” Aher says. “Even while walking, alternating between fast and slow pace [HIIT: High-Intensity Interval Training] is key.” Aher has over eight years of experience in fitness consultation and also works as a nutrition consultant at a government hospital in Pune.

Sports limited to studentsExercise increased with education levels, and improved across all levels since 2019. In 2024, one in four postgraduates (26%) reported exercising, up from 16% in 2019.Sports participation remained concentrated among school-going age-groups. More than 80% of all participants were below 20 years of age, showing that sport in India continues to be largely driven by children and students.

“In our society, there is a taboo that students don’t need exercise,” Aher says. “If students do regular exercise in their early years, it helps improve bone density, increase height, and build the muscles required for daily functions.”Age paradoxExercise participation also increased across all age groups after the pandemic, with higher participation recorded among older adults.

Sports participation, however, continues to decline with age.“Once people retire, they get time to focus on their health. Many older adults start exercising to manage diabetes, blood pressure, or weight, which explains higher participation among the elderly,” Bhondwe says. “People in their 20s and 30s often join gyms, but few continue regularly due to work and time pressures.

“Every school and college should have a compulsory playground and regular physical training. PT or exercise should be treated like any academic subject,” Bhondwe adds. “Earlier, schools in Maharashtra had compulsory Vyayamshalas and PT sessions. Over time, these disappeared, and that has affected physical culture.

”A 2020 Lancet Child & Adolescent Health study found that India, along with Bangladesh, reported some of the lowest levels of physical activity among adolescent boys and girls compared to other regions. The researchers suggested this may reflect societal factors, with girls in South Asia being required to support chores around the house.

Most Indians preferred early mornings for exercise. In 2024, activity peaked at 6.30 am, when 25.6% of exercisers were active. Between 5 pm and 9 pm, participation remained between 8% and 10% across several slots.Wealth, caste and marital statusAmong married Indians, 17.3% of men exercised in 2024 compared with 4.

5% of women, a pattern similar to 2019 and 1998. The difference persisted among the widowed and unmarried as well, where men were about twice as likely to exercise as women.Variations also persisted across caste groups. In 2024, 13.3% of people in the “others” category reported exercising on the reference day, compared with 9.

1% for Other Backward Classes, 7.9% for Scheduled Castes, and 6.9% for Scheduled Tribes.Exercise participation also increased with household spending. In 2024, about 17% Indians from families that spent more than Rs 24,000 per month exercised on the reference day, compared to 8.4% for those who spent up to Rs 6,500 per month.

Gender differences persisted at every level of household expenditure.Some states fare betterIn 2024, Goa (24.1%), Himachal Pradesh (21.5%), and Haryana (17.5%) recorded the highest activity levels, while Maharashtra (14.6%) and Karnataka (13.7%) were above the national average of 9.7%. Less active states recorded smaller increases since the last survey.

The consequences of low physical activity extend beyond fitness. The WHO warns that physical inactivity contributes to cardiovascular disease, diabetes, obesity, and mental health conditions. In India, where non-communicable diseases are rising, low exercise rates – especially among women and disadvantaged groups – signal a public health challenge that mirrors broader social inequalities.

Narrowing these gaps will require addressing not just individual behaviour but structural barriers – unequal domestic work burdens, infrastructure deficits, and the time-poverty that prevents India's most disadvantaged from being physically active.IndiaSpend wrote to the Union health secretary seeking responses on the role of public health programmes in promoting physical activity and assessing progress against global benchmarks.

This story will be updated when we receive a response.This article first appeared on IndiaSpend, a data-driven and public-interest journalism non-profit.We welcome your comments atletters@scroll.in.•Exercise•Fitness•Gender

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