Adults should do some type of physical activity every day. Regular exercise can reduce the risk of heart disease or stroke.
Adults should aim to:
- do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- spread exercise evenly over 4 to 5 days a week, or every day
- reduce time spent sitting or lying down and break up long periods of not moving with some activity
You can also achieve your weekly activity target with:
- several short sessions of very vigorous intensity activity
- a mix of moderate, vigorous and very vigorous intensity activity
Examples of moderate intensity activities include:
- brisk walking
- water aerobics
- riding a bike
- dancing
- pushing a lawn mower
- hiking
- rollerblading
Examples of vigorous activities include:
- running
- swimming
- riding a bike fast or on hills
- walking up the stairs
- sports, like football, rugby, netball and hockey
- Skipping
- aerobics
- martial arts
Examples of very vigorous activities include:
- lifting heavy weights
- sprinting up hills
- interval running
- running up stairs
- spinning classes
Adapted: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
