Exercise
Regular exercise reduces the risk of heart disease, stroke, diabetes and cancer by up to half. It can also reduce stress, the risk of depression, Alzheimer’s disease and dementia.
Guidelines
Young people aged 5 to 18
- At least 60 minutes of moderate to vigorous intensity aerobic activity per day.
- Muscle and bone strengthening activities on 3 days a week.
Adults
Either:
- at least 2 hours 30 minutes of moderate intensity aerobic activity a week
- 1 hour 15 minutes vigorous intensity aerobic activity a week and muscle-strengthening activities on 2 or more days
- an equivalent mix of moderate and vigorous intensity exercise and a muscle-strengthening activities on 2 or more days
Definitions
| Term | Definition |
|---|---|
| Moderate intensity aerobic activity | Activity which raises the heart and breathing rate, during which you can talk but not sing.
Example moderate intensity aerobic activities:
|
| Vigorous intensity aerobic activity | Activity which raises the heart rate substantially, during which you can only say a few words without pausing for breath.
Example vigorous intensity aerobic activity:
|
| Muscle-strengthening activities | Anything that involves working against resistance (including weights) or lifting your own body weight.
Example muscle-strengthening activities:
|
| Bone-strengthening activities | Activities which produce an impact or tension force on the bones that promotes bone growth and strength.
Example bone-strengthening activities:
|
Further information
For more information visit NHS Live Well (opens in new window).
Page last reviewed: September 30, 2024
Next review due: September 30, 2025
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