Fitting some physical activity into your day is easier than you think. Being active is good for you body, mind and health - and there are lots of easy ways you can get moving!
Why Be More Active?
There are lots of reasons to be more active. Moving more is good for your body and mind, helps stop you getting serious health problems and it can help you sleep better.
Just a few small changes can make a big difference to your life and how you feel.
For Your Body - Being active has lots of benefits for your body. As well as lowering your risk of developing serious health problems such as heart disease and type 2 diabetes, being active helps keep your heart healthy, keeps your muscles, bones and joints strong and can help improve your balance.
For Your Mind - If you are suffering from depression or anxiety, being active every day can help to ease the symptoms. Physical activity can also help with stress. Although it won't make your stress disappear, it can help clear your thoughts so you can deal with any problems more calmly.
Enjoy Life Now and Tomorrow - Being active slows the natural breakdown of your bones and muscles, and helps you maintain a healthy weight and good circulation. It also helps maintain your brain. Being active helps keep you healthy and prevents health conditions that can hold you back – so you can make the most of every day now and in the future.
Find our more about the benefits of being active
How Active Are You?
To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and strength exercises.
How much physical activity you need to do each week depends on your age. Click on the links below for the recommendations for other age groups:
Guidelines for adults aged 19-64
To stay healthy, adults aged 19-64 should try to be active daily and should do:
- at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week or
- 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week or
- A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity,
- strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
For examples of what activity this should be click here
Get Active Now
It's easy to move more and doing something is better than nothing. Start small and build up gradually – just 10 minutes at a time can be really good for you.
Make a start today. It's never too late.
Move More - Find a way of being active that you enjoy and you're more likely to keep it up. Get your heart beating faster and your lungs working harder for at least 10 minutes at a time. Try going for a brisk walk in the park or a bike ride, or even dancing to the radio.
Sit Less - Find ways to be more active each day. Start with reducing the amount of time you spend sitting down – get up, stretch your legs more often and do more steps each day. Take the stairs whenever you can and go on a brisk walk to the shops instead of driving.
For more information on getting more active visit the NHS One You webpage
Information sourced from NHS 2017