Exercise

Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.

Adults should:

aim to be physically active every day. Any activity is better than none, and more is better still
do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
reduce time spent sitting or lying down and break up long periods of not moving with some activity.

You can also achieve your weekly activity target with:

several short sessions of very vigorous intensity activity
a mix of moderate, vigorous and very vigorous intensity activity

You can do your weekly target of physical activity on a single day or over 2 or more days. Whatever suits you.

These guidelines are also suitable for:

disabled adults
pregnant women and new mothers

Make sure the type and intensity of your activity is appropriate for your level of fitness. Vigorous activity is not recommended for previously inactive women.

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What counts as moderate aerobic activity?

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities:

brisk walking
water aerobics
riding a bike
dancing
doubles tennis
pushing a lawn mower
hiking
rollerblading

Try the aerobic workout videos in the NHS Fitness Studio.

What counts as vigorous activity?

Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.

Most moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities:

jogging or running
swimming fast
riding a bike fast or on hills
walking up the stairs
sports, like football, rugby, netball and hockey
skipping rope
aerobics
gymnastics
martial arts

Try the aerobic workout videos in the NHS Fitness Studio.

For a moderate to vigorous workout, try Couch to 5K, a 9-week running plan for beginners.

What counts as very vigorous activity?

Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.

This type of exercise is also known as High Intensity Interval Training (HIIT).

Examples of very vigorous activities:

lifting heavy weights
circuit training
sprinting up hills
interval running
running up stairs
spinning classes

What activities strengthen muscles?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

There are many ways you can strengthen your muscles, whether you’re at home or in a gym.

Examples of muscle-strengthening activities:

carrying heavy shopping bags
yoga
pilates
tai chi
lifting weights
working with resistance bands
doing exercises that use your own body weight, such as push-ups and sit-ups
heavy gardening, such as digging and shovelling
wheeling a wheelchair
lifting and carrying children

Try these exercise routines:

strength workout videos in the NHS Fitness Studio
Strength and Flex, a 5-week exercise plan for beginners, to improve your strength and flexibility

You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever’s best for you.

Muscle-strengthening exercises are not always an aerobic activity, so you’ll need to do them in addition to your 150 minutes of aerobic activity.