Physical activity is not just about fitness: it affects everything from heart health to mood. The good news is that you do not need a gym or intense workouts to begin.
What does the WHO recommend?
The World Health Organization advises adults to do at least 150 minutes of moderate-intensity physical activity per week, and notes that muscle strengthening benefits everyone. According to the WHO, regular activity lowers the risk of cardiovascular disease, type 2 diabetes and some cancers, and improves mental health, cognitive health and sleep.
The NHS plan in practice
- 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity a week.
- Strength exercises for the major muscle groups at least twice a week.
- Spread activity across 4 to 5 days.
- Break up long periods of sitting.
Moderate activity means you can talk but not sing, such as brisk walking, cycling or dancing. Vigorous activity leaves you able to say only a few words before pausing for breath, such as running or swimming. The NHS says the guidelines can also apply to pregnant women and new mothers, adjusted…