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.
Learn more at NHS Live Well.
Guidelines
Non-urgent advice: Young people aged 5 to 18 should do:
- at least 60 minutes of moderate to vigorous intensity aerobic activity per day
- muscle and bone strengthening activities on 3 days a week
Non-urgent advice: Adults should do 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
| 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:
|
Page last reviewed: October 06, 2025
Next review due: October 06, 2026
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