Increase your Physical Activity

Guidance

150 minutes minimum of exercise recommended weekly

The UK Chief Medical Officer’s advice on weekly exercise is a minimum of 150 minutes of moderate intensity exercise per week (for example 30 minutes of exercise 5 times a week), or a minimum of 75 minutes of vigorous intensity exercise per week (for example 25 minutes of exercise 3 times a week). Or you can be doing a combination of both moderate exercise sessions and vigorous exercise sessions.

• Moderate exercise is classed as exercise where you have increased breathing but are still able to talk (but not sing)
• Vigorous exercise is classed as increased breathing and difficult to talk

2 strength sessions recommended weekly

It is also recommended to complete 2 strength sessions a week (lifting weights or performing bodyweight exercises). This is keep your muscles strong for everyday functional activities such as lifting, pushing, pulling. Performing weighed or resisted exercises also helps to improve bone density and joint strength to work against potential osteoporosis.

Get some fresh air

Exercising gives you a great opportunity to get outside and get some fresh air.

Studies have shown that exposing your lungs fresh air can relive stress and anxiety and oxygen is thought to have a positive affect of serotonin levels in the body contributing to feelings of happiness and relaxation.

Make time for flexibility and mobility exercises

If you are becoming more physically active you may find your muscles becoming slightly sore or tight. Your muscles are all connected to various points in the body and continual exercise will, over time, tighten the muscles making them become gradually shorter. When muscles are tight it can lead to aches and pains and potentially injury. Regular stretching and mobility exercises alongside your physical activity can help prevent this.

Have fun

Don’t be afraid to try a variety of activities until you find something you enjoy. Finding an activity that is enjoyable for you means it will be easier to sustain for a long period of time.