The Chief Medical Officer in the UK recommends certain levels of physical activity for different life stages. The guidelines are based on research into physical activity and the benefits needed for each group. While the guidelines below give a target for across the whole week for good physical and mental health, adults should aim to be physically active every day.
These recommendations are goals to work towards, but any activity is better than none and doing more than the minimum recommendation is even better. Don’t let the idea of having to meet the guidelines put you off starting to get into physical activity. The benefits of physical activity start to be seen with even the smallest amounts of movement.
The guidelines are not just about increasing physical activity but also about reducing sedentary behaviour in all age groups. If you’d like to know more about sedentary behaviour and the health impacts read our post about why being sedentary isn’t the same as being physically inactive.
Adults
The guidelines for adults recommend that you should be active for at least 150 minutes (two and a half hours) every week doing moderate physical activity. Moderate intensity physical activity means activities that increase your breathing but still allow you to talk. These activities include cycling, a brisk walk, and swimming. If the activities you do are normally are vigorous, meaning you are breathing fast and often aren’t able to talk the recommendations come down to 75 minutes a week. Vigorous activities could include running, sports, taking the stairs.
This doesn’t mean you have to do either moderate or vigorous activities only to meet the recommendations you could do a combination of both.
It is also recommended that adults should do activities on at least two days a week that build strength to help you keep muscles, bones and joints strong. This could be going to the gym, doing yoga, or even carrying heavy bags.
Achieving these guidelines provides lots of benefits to adults including improving sleep, managing stress, improving quality of life, helping to maintain a healthy weight and reducing your risk of a range of illnesses and diseases.
Older adults over the age of 65
The guidelines for older adults are the same as for adults, with one additional recommendation. Older adults should also be aiming for at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity activity (or a combination of both), with two activities a week focused on building strength.
Additionally, older adults should do activities twice a week that improve balance. This could be bowls, Tai Chi, yoga or dance among lots of others. Adding in activities that improve balance for older adults helps to reduce the chance of frailty and falls that can have serious impacts for those that experience them.
Disabled adults
The recommendations for disabled adults is also to aim for at least 150 minutes of physical activity a week with activities focused on strength and balance at least twice a week.
Physical activity can improve mental health and quality of life, strengthens muscles and bones, improve fitness, mobility and balance and can create opportunities to meet new people and feel part of the community.
Being inactive is harmful to health, the focus is on trying not to be still for too long. The types of activity that you could take part in will depend on how your disability impacts you but even a little movement is better than nothing.
During pregnancy and postpartum
Throughout pregnancy the aim should be to do 150 minutes of moderate intensity physical activity a week. If you are already active, keep going but if you’re currently not active, start gradually and build your activity levels up.
Activities could include playing with your other children, doing yoga, going for a walk, dancing or swimming among many others. Aim to do muscle strengthening activities twice a week.
Physical activity during pregnancy can help reduce high blood pressure problems, prevent diabetes of pregnancy as well as improve sleep, mood and fitness.
There is no evidence of harm from taking part in physical activity during pregnancy. Listen to your body and adapt and ensure you don’t bump your bump.
After childbirth it is also safe to be active as there is no evidence of harm for postpartum women, you can also be active whilst breastfeeding. Depending on how your delivery goes, listen to your body and start incorporating physical activity gently. During this 12 month period after childbirth try to build back up to incorporating muscle strengthening activities twice a week. Doing daily pelvic floor exercises can be really beneficial during this period.
Physical activity for the 12 months after childbirth can have improve your fitness, mood, sleep, give you time for yourself to reduce your worries and depression and help develop muscle tone and strength.
If you would like to find out more about recommended physical activity levels for children and young people read our blog: How active should your children be? –