Physical Activity

Move more and move often

Adults should aim for at least 150 minutes per week of moderate activity with increased breathing but still being able to talk, 75 minutes per week of vigorous activity with fast breathing and difficulty talking, or a combination of both. 

Strength and balance exercise should be done on at least two days a week. If you are feeling weak as a result of a hospital admission or a period of extended inactivity, our strength and stamina programme might be a helpful starting point for you. 

Move more, sit less, start slowly and build up to being active for 30 minutes every day. Just 10 minutes of activity at a time will benefit your health.

Guidelines have been produced for different ages and stages in life. These infographics give more details and ideas of how to fit activity into your day. 

Tips for building physical activity into daily living routines

There are various everyday things that we can do to increase our levels of physical activity, such as vigorous house work, gardening and walking. Other ideas could include: 

• Going out for a brisk walk most days and making use of local parks and green spaces. 
• Using the car less and making use of public transport. 
• Trying new activities in local leisure centres. 
• Strength and balance exercises, such as tai chi, dance or yoga for older people will increase activity and can help to reduce the risk of falls.