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.
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.
Alternatively:
Alternatively:
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?
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?
You should be breathing hard, and 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
You will also want to include activities that will build up your muscle strength at least two days a week.
What are strength activities?
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
•Weight training
•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.
Leave a Reply
You must be logged in to post a comment.