Why Exercise?

Regular physical activity boosts your mood, raises energy levels, improves sleep, and reduces the risk of long-term health conditions like heart disease and type 2 diabetes.

UK Chief Medical Officers' physical activity guidelines recommend activity levels by age.

Most importantly, the guidance emphasises that some activity is better than none, and more is better.

How much Physical Activity should I do?

• Under-5s: Toddlers and preschoolers should be active for at least 180 minutes (three hours) a day spread throughout the day, including active play, rolling, and jumping.
• Children and Young People (Ages 5–18): Children and teenagers need an average of at least 60 minutes of moderate-to-vigorous physical activity each day across the week. This should include a variety of fun movements—like football, swimming, dancing, or playground games—to build strong bones and muscles.
• Adults (Ages 19–64): Adults should aim for at least 150 minutes of moderate-intensity activity (like brisk walking, water aerobics, or cycling) or 75 minutes of vigorous-intensity activity (like running) every week.
• Older Adults (Ages 65+): Older adults should aim for the same 150 minutes of weekly activity but place an extra focus on activities that improve balance and flexibility to help prevent falls and maintain independence.

Remember, every minute counts! Even breaking up long periods of sitting with a short, 10-minute walk can make a significant difference to your wellbeing.

The Power of Strength and Weight Training

Fitness is about more than just getting your heart rate up; building muscular strength is equally important for long-term health.

• For Children and Teenagers: Young people should include exercises that strengthen muscles and bones on at least three days a week. For younger children, this naturally happens through playground climbing, gymnastics, or bodyweight moves like push-ups and planks. For teenagers interested in gym-based weight training, using light weights or low resistance bands under proper supervision is completely safe and helps establish excellent movement habits, posture, and bone health during critical growth years.
• For Adults: You should aim to do muscle-strengthening activities on at least two days a week. While this includes heavy gardening or carrying heavy shopping, formal resistance training - such as lifting free weights, using weight machines at the gym, or working with resistance bands - is highly effective. Weight training boosts your metabolism, protects your joints from injury, maintains lean muscle mass, and keeps bones dense and strong as you age.