Exercise
Regular exercise reduces the risk of heart disease, stroke, diabetes and cancer by up to 50%. 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 150 minutes of moderate intensity aerobic activity a week
- 75 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
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:
- hiking
- riding a bike on the flat
- pushing a lawn mower
- doubles tennis
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:
- running
- jogging
- riding a bike fast
- single’s tennis
Muscle-strengthening activities
Anything that involves working against resistance (including weights) or lifting your own body weight.
Example muscle-strengthening activities:
- pull-ups
- yoga
Bone-strengthening activities
Activities which produce an impact or tension force on the bones that promotes bone growth and strength.
Example bone-strengthening activities:
- running
Further information
For more information visit NHS fitness (opens in new window).
Page last reviewed: February 06, 2024
Next review due: February 06, 2025