Guidelines for getting active

Recommended guidelines for getting active

Physical inactivity is responsible for one in six UK deaths (equal to smoking) and is estimated to cost the UK £7.4 billion annually (including £0.9 billion to the NHS alone).

Unfortunately, our population is around 20% less active than in the 1960s. If current trends continue, it will be 35% less active by 2030.

Many people don’t realise that physical activity has significant benefits for health, both physical and mental. It can help to prevent and manage over 20 chronic conditions and diseases, including some cancers, heart disease, type 2 diabetes and depression.

Surveys have shown that nearly a quarter of adults report being physically inactive (doing less than 30 minutes physical activity over a week).

Men were more likely to claim they achieve the recommended physical activity levels than women and women were more likely to report being physically inactive than men.

Increasing age and reduced physical activity are 2 risk factors that go hand in hand. As people age, they exercise less (read about activities we offer for the over 50s).

People with disabilities or long-term conditions are twice as likely not to be active enough for good health (read about disability sessions for children).

However, one in four people would be more active if advised by a healthcare professional. If you have a BMI over 30, or a health condition that could be helped by exercise.

Guidelines for adults aged 19 to 64

To stay healthy, adults aged 19 to 64 should try to be active daily and should do:

  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • 75 minutes of; vigorous aerobic activity such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • a mix of moderate and vigorous aerobic activity every week – for example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.

All adults should also break up long periods of sitting with light activity. Try setting a reminder on your phone, that way you won’t forget!