National recommendations

National recommendations

National guidelines state that adults should aim to get 150 minutes of weekly physical activity. This equates to around 30 minutes of moderate activity, or 15 minutes of vigorous activity, five days a week.

Weekly exercise recommendations for adults ( aged 19 – 64 years) :

These guidelines are also suitable for disabled adults, pregnant women and new mothers. Make sure the type and intensity of your activities are appropriate for your level of fitness. Vigorous activity is not recommended for previously inactive women.

Clock icon showing 150 mins with an avatar with sweat representing moderate activity plus an avatar lifting weights representing strength activity
  • 150 minutes of moderate activity such as three 30 minute walks, two 30 minute bike rides plus strength activities on two or more days

Alternatively:

Clock icon showing 75 mins with an avatar with sweat representing vigorous activity plus an avatar lifting weights representing strength activity
  • 75 minutes of vigorous activity such as a 30 minute run, a 45 minute spin class plus strength activities on two or more days

Alternatively:

  • A mix of moderate and vigorous activities, such as two 30 minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate activity
  • Plus strength exercises on two or more days

Weekly exercise recommendations for adults ( aged 65 years and over):

Adults aged 65 or older who are generally fit and have no health conditions that limit their mobility, should try to be active every day. The more you do the better, even if it is just light activity.

If you are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising.

If you are just starting out, the Public Health England Active 10 App could be useful – this encourages you to look for 10-minute slots where you can do moderate activity and to build up to do and maintain the full 30 minutes per day or more




Comments:

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