How much activity should I do?
30 minutes....5 days a week
To maintain your health you need to do a total of 30 minutes of at least moderate intensity physical activity on 5 or more days of the week. The 30 minutes does not have to be done all in one go and can be made up of 3, 10 minute sessions to help you fit it into your day.
Start off slowly and at a low level. Build up your level of activity gradually. Don't expect to get back into shape in a few weeks. Building an exercise program slowly is much safer than doing it quickly. To prevent injury, be sure not to set your goals too high or to overdo it.
If you are not active now, begin by doing a few minutes of moderate physical activity each day and then gradually build up the time you spend being active.
If you are currently active, but not on a regular basis, aim for the recommended level of physical activity (30 minutes five days per week)
If you currently do moderate physical activity for 30 minutes on five or more days a week, try increasing the time you are active or increasing the intensity level.
To lose weight
If you are trying to lose weight you will need to do more activity – if you are unsure how much to do, and have not done any activity for a while check with your GP or practice nurse for help and advice before starting.
How much activity should my children being doing?
To maintain general health children should take part in a total of at least 60 minutes moderate intensity physical activity a day – 2 or these sessions should include strength and flexibility activities like gymnastics, skipping or jumping.
What counts as physical activity?
Any activity that raises your heart rate or causes you to breathe faster counts as physical activity. Examples of physical activities may include:
• Active living such as digging the garden, washing the car or vacuuming the house
• Making lifestyle changes such as taking the stairs instead of the lift
• Active recreations such as walking, cycling or hiking
• Playing sports such as taking part in a game of tennis or football
• Exercise pursuits such as working out at the gym, taking an aerobics class or doing an exercise video