Adults should aim to: do strengthening activities that work all the major muscle groups legs, hips, back, abdomen, chest, shoulders and arms on at least 2 days a week do at least minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week spread exercise evenly over 4 to 5 days a week, or every day reduce time spent sitting or lying down and break up long periods of not moving with some activity You can also achieve your weekly activity target with: several short sessions of very vigorous intensity activity a mix of moderate, vigorous and very vigorous intensity activity These guidelines are also suitable for: disabled adults pregnant women and new mothers When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy.
What counts as moderate aerobic activity? Examples of moderate intensity activities include: brisk walking water aerobics riding a bike dancing doubles tennis pushing a lawn mower hiking rollerblading Try our Fitness Studio exercise videos.
What counts as vigorous activity? Most moderate activities can become vigorous if you increase your effort. Examples of vigorous activities include: running swimming riding a bike fast or on hills walking up the stairs sports, like football, rugby, netball and hockey skipping aerobics gymnastics martial arts Try our Fitness Studio exercise videos. What counts as very vigorous activity? Examples of very vigorous activities include: lifting heavy weights circuit training sprinting up hills interval running running up stairs spinning classes What activities strengthen muscles?
Examples of muscle-strengthening activities include: carrying heavy shopping bags yoga pilates tai chi lifting weights working with resistance bands doing exercises that use your own body weight, such as push-ups and sit-ups heavy gardening, such as digging and shovelling wheeling a wheelchair lifting and carrying children Try exercise routines like: strength workout videos in our Fitness Studio exercise videos the Strength and Flex exercise plan , a 5-week plan for beginners, to improve your strength and flexibility You can do activities that strengthen your muscles on the same or different days as your aerobic activity — whatever's best for you.
Physical activity recommendations for other age groups: Physical activity guidelines for children under 5 years Physical activity guidelines for children and young people Physical activity guidelines for older adults GOV. Next article Indigestion. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits.
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