‘Any activity is better than none, and more is better still.’
UK Chief Medical Officer
You should aim to be active, and get moving every day.
To stay fit and healthy it is recommended that adults should do at least 150 minutes (2 hours and 30 minutes) of physical activity a week. This should include moderate intensity aerobic activity (activities that make you feel warmer and raise your heart rate), as well as well as muscle-strengthening activities, such as yoga, lifting weights (or carrying heavy shopping bags) on at least two days a week.
If you’re doing vigorous intensity exercise (an activity which makes you breath hard and fast which means you won’t be able to hold a conversation, without pausing for breath), then you can halve the recommended activity time.
If you’re not currently active 150 minutes might seem like a lot, but it can feel a lot more achievable if you find activities you enjoy, and make physical activity part of your daily routine. Short busts of activity, like taking the stairs or a brisk ten minute walk all count. You can start small and build your activity levels up gradually. Any amount of exercise is better than none, and you’ll feel the benefits with even small increases in your activity level.
For more advice on getting started see our Top Tips
If you have a long-term health condition, follow the link below for advice and guidance on getting started with physical activity.
If you have any concerns about your health speak to your doctor or health professional before starting on a new exercise programme.
There are separate activity guidelines for older adults (over 65), disabled adults, children under five, and pregnant women and new mums. Follow this link for helpful infographics for each group.