We all know exercise is good for us, but how much do we actually need to stay healthy?
With so much information about daily steps, gym sessions, running and fitness targets, it’s easy to lose sight of what really matters.
The good news is that you don’t need to spend hours in the gym to experience the benefits of physical activity.
What do the UK guidelines recommend?
The UK Chief Medical Officers recommend that adults aim for:
- At least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous-intensity activity, or an equivalent combination.
- Muscle-strengthening activities on at least two days each week.
- Regular movement throughout the day, reducing prolonged periods of sitting or inactivity.
That’s just over 20 minutes of moderate activity per day, on average.
These are minimum recommendations for general health, rather than a limit on how much activity is beneficial.
What counts as moderate-intensity exercise?
Moderate activity increases your heart rate and breathing, but you should still be able to hold a conversation.
Examples include brisk walking, cycling at a steady pace, swimming and some forms of gardening.
Vigorous activity requires more effort. Your breathing becomes noticeably harder, and holding a conversation becomes difficult.
Running, fast cycling and more demanding swimming sessions are common examples.
The important thing is how hard the activity feels relative to your fitness level.
Don’t forget strength training
Aerobic exercise is only part of the picture.
Muscle-strengthening activities help maintain muscle mass, strength, physical function and bone health as we age.
This doesn’t necessarily mean lifting weights in a gym.
Resistance bands, bodyweight exercises, lifting weights and physically demanding activities can all contribute.
Aim to work the major muscle groups on at least two days each week.
What if I’m currently doing very little?
You don’t need to go from doing nothing to achieving 150 minutes immediately.
In fact, some of the largest health benefits occur when someone moves from being completely inactive to doing even a small amount of physical activity.
Start with what is manageable.
That might mean a 10-minute walk during your lunch break, cycling to work once a week or introducing two short strength sessions.
Build gradually as your fitness and confidence improve.
So, are you doing enough exercise?
Rather than guessing, it helps to understand what you’re currently doing.
Our free Movement Deficit Calculator compares your weekly exercise, daily steps and strength training with UK physical activity recommendations.
It provides a useful starting point for identifying whether you’re meeting the guidelines and where you might benefit from becoming more active.
Find out if you’re doing enough exercise with our free calculator.
Want to Improve Your Health and Wellbeing?
Understanding your physical activity is just one part of the picture. Your sleep, nutrition, stress, recovery and the way you work can all influence your overall health and wellbeing.
At Wellbeing4business, our WorkWell Programme looks at the relationship between your health, lifestyle and working habits to help identify what’s working well, what might be affecting your health and where meaningful improvements can be made.
Whether you’re looking to improve your own health or support the wellbeing of your workforce, we can help.
WorkWell 1-to-1
Personalised health and lifestyle coaching for professionals, managers and leaders who want to improve their health, energy, performance and wellbeing alongside the demands of work.
WorkWell for Organisations
A practical, evidence-informed approach to understanding workforce health and wellbeing, identifying work-related challenges and supporting measurable improvements through assessment, targeted action and ongoing support.
Interested in finding out more?
Get in touch with Wellbeing4business to discuss how WorkWell could support you or your organisation.
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