How much should I be doing?

For general health benefit, adults of all ages should achieve a total of at least 30 minutes moderate activity a day on five, or more, days of the week.

What does 'moderate' activity mean?

‘Moderate’ activity means any activity that leaves you feeling warm, with an increased heart beat and breathing more heavily than usual.

Why 30 minutes?

Any increase in activity will benefit your health, but research shows that 30 minutes of moderate-intensity physical activity on five or more days of the week is the amount
needed to keep the lungs, heart, muscles and bones in good working order.

You can split the 30 minutes up into two bouts of 15 minutes, or three bouts of 10 minutes.

If 30 minutes a day sounds a lot to you

If 30 minutes a day seems a lot, start with five minutes at least three times a day and build up gradually to the 30-minute target.

If you can’t manage 30 minutes a day – for example, because you’re limited by a health condition such as arthritis – don’t worry. Any amount of additional activity will make a difference as something is really better than nothing.