Physical activity guidelines

• Aim for 150 minutes of moderate aerobic exercise (such as brisk walking or cycling) per week or 75 minutes of vigorous exercise (like running). This can be done in sessions of 10 minutes or longer.
• Include two sessions of 30 minutes (or three sessions of 20 minutes) of strength and muscle-building exercises each week.
• Spend 10 minutes stretching major muscle groups at least three times a week to improve flexibility and prevent injuries.

General recommendations

• Be active daily. Aim for at least 20 minutes of daily activity to support your overall health.
• Break up sitting time. Stand up and move around for five minutes every 30 minutes to reduce the risks of prolonged sitting.
• Find activities you enjoy. Whether dancing, gardening, or house chores. Every movement counts towards better health.
• Start small and build up. Even 10 minutes of moderate activity can provide noticeable physical and mental health benefits.

A lot of what you do counts as physical activity.

• Walk briskly. Walking at a fast pace, as if you're running late, is an excellent way to exercise. Try walking instead of using transport for short journeys and use stairs instead of lifts or escalators for an added workout.

• Make gardening your workout. Gardening combines aerobic and strength exercises, making it a great way to stay active. Similarly, house chores like vacuuming or dusting can also count as exercise.

• Dance like no one’s watching. Dancing is a fun way to improve your cardiovascular health, balance, coordination, and flexibility while also boosting your mood.

Pre-exercise preparations

• Warm up before starting. Always take 10 minutes to warm up before exercising. Focus on exercises that mobilise your neck, shoulders, spine, hips, knees, and ankles.

• Loosen up with pre-stretches. Perform gentle stretches to prepare your legs and shoulders, reducing the risk of injury.

These steps are important for all types of exercise, whether you're participating in a group class, playing a sport, swimming, running, or working out alone.

Your routine should include two types of exercise:

1. Strength and conditioning
2. Aerobic

Strength and conditioning

Strength and conditioning exercises are designed to strengthen your muscles and increase muscle mass. If done consistently, they:

• Improve balance and coordination
• Reduce the risk of injury
• Improve posture
• Help manage some chronic conditions
• Boost mental well-being

See below for some examples of strength and conditioning exercises, including their frequency.

Aerobic

Aerobic exercises are designed to increase your heart rate to improve overall physical fitness. Advantages of aerobic exercises include:

• Improved heart health
• Weight loss
• Reduces risk of disease 
• Reduces stress and anxiety
• Better mood

See below for some examples of aerobic exercises, including their frequency.

After you finish your main exercises, it is important to do some cool-down exercises. Cooling down is a way to naturally and slowly reduce your heart rate back to resting as it would have increased after exercise. 

Cooling down:

• Reduces the chances of muscular injury
• Helps the muscles recover
• Helps promote proper blood flow
• Helps you feel relaxed after exercising

See below for some cool-down exercises you can do, including their frequency.

Regular moderate exercise is beneficial for most people, regardless of physical ability or current health. Physical activity can help prevent, manage, and in some cases, even reverse various health conditions.

Research shows that regular exercise supports the prevention and management of coronary heart disease, COPD, type 2 diabetes, stroke, arthritis, osteoporosis, chronic back pain, and some cancers.

If you have an existing health condition, always consult your GP before starting a new exercise routine.

Feeling low is something we all experience at times, but when those feelings persist, they can start to affect our daily lives. Depression can leave you feeling drained and unmotivated, but regular physical activity can help lift your mood, especially for mild to moderate depression.

Exercise enhances wellbeing by releasing chemicals like serotonin and endorphins, which improve mood and increase energy. It also promotes relaxation, better sleep, and a healthier appetite while boosting confidence and self-esteem.

The benefits of regular exercise are both immediate and long-lasting, making it an effective and non-intrusive treatment for mild to moderate depression.

Many of us have promised to start exercising regularly, only to find it hard to commit beyond the first month or two of joining a gym.

Instead of following general trends, take time to reflect on what works for you. Consider activities you enjoy, those you dislike, and any barriers you face, such as time, finances, childcare, access to facilities, or self-image. Think about what activities suit your current level of physical ability.

By choosing activities that are enjoyable, suitable, and accessible, you'll be more likely to stay motivated, engaged, and succeed in maintaining regular physical activity.

Creating a personal plan

Improving habits and changing behaviour starts with reflecting on your personal preferences, barriers, needs, and objectives. By acknowledging these factors, you can create a plan tailored to your goals, helping you stay motivated and engaged for long-term success.

Finding enjoyment in physical activity
When it comes to exercise, many of us focus on activities we dislike, which makes it harder to commit. For some, exercise feels like a chore rather than an enjoyable activity. To build a routine you’ll stick to, identify the types of activities you enjoy and those you don’t.

Take time to reflect on this and write down your answers. This will help clarify your thoughts and guide you towards activities that make exercise enjoyable and sustainable.

There are many valid reasons why you may not have been able to engage in regular exercise. Time constraints, lack of resources or costs, low energy, or a lack of confidence in your ability are common challenges. Whether it’s starting, returning to activity, or maintaining a routine, we’ve all faced obstacles.

Take a moment to reflect on the reasons that have prevented you from exercising in the past or present. Understanding these barriers can help you find strategies to overcome them and identify the type of activity you’re more likely to enjoy and commit to.

Complete: My barriers to exercise.

Your choices will guide you in building a personalised exercise plan that works for you.

Starting a new exercise routine can feel overwhelming if you’re unsure where you’re heading. Before beginning, take time to acknowledge the need for change and set clear goals to guide and motivate you.

Behaviour change requires motivation, and having specific objectives helps you stay focused and engaged. Without clear goals, it’s easy to lose direction.

Ask yourself:

• Why do you want to start exercising?
• What do you hope to achieve?

Setting personal and realistic goals is key to success. Goals that are inappropriate or impossible to reach can lead to frustration and discourage you from continuing.

To create effective goals, follow the SMART framework:

• Specific: Include clear details about what you want to achieve.
• Measurable: Identify ways to track your progress.
• Attainable: Ensure your goals are realistic and match your abilities.
• Relevant: Align your goals with other priorities in your life.
• Time-bound: Set clear deadlines to stay focused and motivated.

By making your goals personal and achievable, you set yourself up for success.

Ready to set your goals:

• Click here to set short-term goals 
• Click here to set medium-term goals 
• Click here to set long-term goals