Regular physical activity is one of the most important things you can do for your overall health and well-being. The benefits of exercise are wide-ranging, from improving cardiovascular health to boosting mood and reducing the risk of chronic diseases. But how much exercise do you actually need each week to experience these benefits?
In this guide, we’ll break down the recommendations provided by the NHS and offer tips on how to incorporate exercise into your routine, no matter your fitness level.
NHS Recommendations for Adults
According to the NHS, adults aged 19 to 64 should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. In addition, adults should also include muscle-strengthening activities on two or more days a week.
Let’s dive deeper into what this means in practical terms.
1. Moderate-Intensity Aerobic Activity (150 Minutes Per Week)
Moderate-intensity activities are those that raise your heart rate and make you breathe faster, but you should still be able to hold a conversation. Examples of moderate-intensity exercise include:
- Brisk walking: A pace where you can still talk but not sing comfortably.
- Cycling (on level ground or with few hills).
- Dancing: Think of activities like ballroom dancing or a Zumba class.
- Gardening: Digging, mowing the lawn, and other gardening activities that require effort.
To meet the NHS guideline of 150 minutes per week, you could break it down into 30 minutes of moderate activity, five days a week. This makes it easier to fit exercise into your daily schedule. For example, you could go for a brisk walk every morning or bike to work if that’s an option for you.
2. Vigorous-Intensity Aerobic Activity (75 Minutes Per Week)
Vigorous-intensity activities get your heart rate up even more than moderate-intensity activities, making you breathe harder and faster. These activities are more intense and typically require greater effort. Examples of vigorous-intensity exercise include:
- Running or jogging: A pace that makes it difficult to talk.
- Fast cycling: Riding quickly or on hilly terrain.
- Swimming: When swimming laps at a brisk pace.
- High-intensity interval training (HIIT): Short bursts of intense activity followed by brief periods of rest.
- Aerobics: Intense workout classes, such as spin or step aerobics.
If you prefer more intense exercise, you can meet the 75-minute weekly target with just three 25-minute sessions of vigorous-intensity exercise. This type of exercise tends to burn more calories and improve cardiovascular fitness more quickly than moderate-intensity activities, although both offer significant health benefits.
3. Muscle-Strengthening Activities (Two or More Days Per Week)
In addition to aerobic activity, the NHS recommends including muscle-strengthening activities on at least two days a week. These exercises help to build muscle strength, maintain healthy bones, and improve posture. They can also increase your metabolism and contribute to a healthy weight.
Examples of muscle-strengthening activities include:
- Weightlifting: Lifting free weights or using resistance machines at the gym.
- Bodyweight exercises: Activities like push-ups, squats, lunges, and sit-ups that use your own body weight for resistance.
- Resistance band exercises: Using resistance bands to work different muscle groups.
- Yoga or Pilates: Both of these activities help improve strength, flexibility, and balance.
These activities can be done on the same days as your aerobic exercise, or you can alternate. For example, you might do a 30-minute brisk walk on Monday, Wednesday, and Friday, and then incorporate strength training exercises on Tuesday and Thursday.
4. Additional Guidelines for Older Adults and Those with Health Conditions
For older adults or those with long-term health conditions, the NHS recommends aiming for the same amount of exercise as other adults, but with an emphasis on balance and flexibility exercises. Balance exercises can help reduce the risk of falls, while flexibility exercises improve joint health and mobility.
Examples of balance and flexibility activities include:
- Tai Chi: A form of exercise that improves balance and flexibility through slow, controlled movements.
- Stretching: Simple stretching routines for the legs, back, and arms.
- Yoga: Many yoga classes are designed to enhance both balance and flexibility.
- Pilates: A low-impact exercise focusing on core strength, balance, and flexibility.
Even if you have a health condition or are recovering from an injury, it’s important to stay active within your limits. Speak to your GP or a healthcare professional for advice on how much exercise is safe and suitable for you.
5. How to Build Exercise Into Your Daily Routine
One of the most important aspects of meeting the NHS guidelines is consistency. While 150 minutes of moderate-intensity activity per week may sound like a lot, it’s manageable when broken down into smaller sessions. Here are a few tips for incorporating exercise into your routine:
- Start small: If you’re new to exercise or haven’t been active for a while, start with shorter sessions and gradually increase the time and intensity. Even 10-minute sessions are better than nothing.
- Choose activities you enjoy: You’re more likely to stick to exercise if you enjoy it. Whether it’s walking, dancing, or swimming, find activities that make you feel good.
- Schedule it in: Treat exercise like an important appointment. Put it on your calendar and stick to it.
- Make it social: Exercise can be more enjoyable when you do it with a friend, family member, or in a group. Join a local sports team, take a fitness class, or go for walks with a friend.
- Mix it up: Keep things interesting by varying your routine. Alternate between aerobic exercise, strength training, and flexibility activities to prevent boredom and work different muscle groups.
6. What If I Don’t Have Time to Exercise?
If you feel like you don’t have time for a 30-minute workout, remember that shorter bouts of exercise can still add up over the day. For example, you could break your 30 minutes of walking into three 10-minute walks: one in the morning, one during lunch, and one after dinner.
Also, consider increasing your activity level in other areas of your life:
- Take the stairs instead of the lift.
- Walk or cycle to work if possible.
- Stand or use a walking desk while working.
- Take regular breaks to stretch and move around during the day.
These small changes can help you stay active, even on busy days.