RECOMMENDED LEVELS

Recommended activity levels 

When it comes to our overall health, a healthy balanced diet is only part of the story. An active and healthy lifestyle is also important too. The UK Government state that physical activity has compelling health benefits and in adults can contribute to the prevention of many chronic conditions including coronary heart disease, obesity and type 2 diabetes, mental health problems and social isolation. In children and young people, regular physical activity is associated with improved learning and attainment, better mental health and cardiovascular fitness, also contributing to healthy weight status.(68) Despite this, in 2020 21% of adults in England are considered to be inactive.(69)

The good news is that keeping physically active can be done at any level of skill and any amount of physical activity can have some benefits - but more is better! It can take many forms, including daily activity like walking, active recreation, and sport.(68)

How much is enough?

The UK Government set out a number of recommendations based on age and ability. Adults aged 19–64 years, should do at least 150 minutes of activity which requires a moderate amount of effort and noticeably accelerates the heart (such as a brisk walk or cycling) or at least 75 minutes of activity which requires a large amount of effort and causes rapid breathing and a substantial increase in heart rate (such as running, walking or climbing briskly up a hill) or a combination of the two (68); or even shorter durations of very vigorous exercise (such as sprinting).

We should all aim to be physically active every day, minimise the amount of time spent being sedendary (inactive), and when possible break up long periods of inactivity with at least light physical activity. Any activity is better than none, and more is better still.

Whatever you choose, by becoming more active throughout the day in relatively simple ways, you can be on your way to achieve the recommended activity levels.

You can find out more guidance from the UK Government here.