How much exercise do I need to do?

National guidelines state that adults should aim to get at least 150 minutes of weekly physical activity. This equates to around 30 minutes of moderate activity, or 15 minutes of vigorous activity, five days a week.

To download a transcript of this video please click here.

Weekly exercise recommendations for adults ( aged 19 – 64 years)

These guidelines are also suitable for disabled adults, pregnant women and new mothers. Make sure the type and intensity of your activity are appropriate for your level of fitness.

Clock face showing 150 minutes and icons representing moderate activity plus strength activity
  • 150 minutes of moderate activity such as three 30-minute walks and two 30-minute bike rides
  • Plus strength exercises on two or more days

Alternatively:

Clock face showing 75 minutes and icons representing vigorous activity plus strength activity
  • 75 minutes of vigorous activity such as a 30-minute run and a 45-minute spin class
  • Plus strength exercises on two or more days

Alternatively:

Clock face showing 90+ minutes and icons representing vigorous activity plus strength activity
  • 90 – 120 minutes mix of moderate and vigorous activities
  • A mix of moderate & vigorous activities, such as two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate activity
  • Plus strength exercises on two or more days

Weekly exercise recommendations for adults ( aged 65 years and over)

Adults aged 65 or older who are generally fit and have no health conditions that limit their mobility, should try to be active every day. The more you do the better, even if it is just light activity.

If you are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising.

What is moderate activity? 

Icon showing moderate activity with example avatars riding a bike, brisk walking and pushing a lawnmower

Your heart rate will be raised, making you breathe faster and feel warmer. You will still be able to talk, but not sing.

•Brisk walking

•Water aerobics

•Riding a bike (flat surface)

•Dancing

•Pushing a lawn mower

What is vigorous activity? 

Icon showing vigorous activity with example avatars running, playing football and fast swimming

You should be breathing hard, fast and not able to say more than a few words without pausing for breath.

•Running

•Fast swimming

•Riding a bike (fast or up hills)

•Football, rugby, netball or hockey

What are strength activities?

You will also want to include activities that will build up your muscle strength at least two days a week.

Icon showing strength activity with example avatars lifting weights, doing sit ups and practising yoga

To get health benefits, you should do muscle strengthening exercises to the point where you need a short rest before repeating them.

•Yoga

•Pilates

•Carrying heavy shopping

•Heavy gardening

•Exercises that use your own body weight, e.g. push-ups, sit-ups etc.

The NHS has compiled some guidelines for physical activity in adults that you can download here.




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