Regular physical activity can improve mood, reduce stress and anxiety, boost self-confidence, support better sleep, and increase energy levels. It also provides valuable opportunities to have fun, try new activities, develop new skills and enjoy shared experiences with others. Whether it is joining a fitness class, attending a walking group, playing sport, dancing, swimming or simply being active outdoors.
Exercise helps people meet new friends, strengthen community connections and reduce feelings of loneliness and social isolation. Physical activity brings people together, creating healthier, happier and more connected communities.
In addition to the social and mental wellbeing benefits, regular exercise can reduce the risk of long-term health conditions such as heart disease, stroke, type 2 diabetes and certain cancers, while helping people live longer, healthier and more independent lives.
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 pre-schoolers 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.
- Disabled Adults: Physical activity is important for disabled adults as it helps improve physical health, mobility, balance, strength and independence. Being active can also boost mental wellbeing, help prevent long-term health conditions, and provide opportunities to meet people and feel part of the community. Even small amounts of activity can make a positive difference, so finding enjoyable ways to move more every day is encouraged.
- Pregnancy: Regular physical activity during pregnancy can help improve fitness, mood and sleep, while reducing the risk of excessive weight gain, high blood pressure and gestational diabetes. Women who are already active are encouraged to continue, while those new to exercise should start gradually. Aim for at least 150 minutes of moderate-intensity activity each week, alongside muscle-strengthening activities twice a week, adapting activities as needed and listening to your body.
- Beyond pregnancy (birth to 12 months): Physical activity after childbirth offers a wide range of benefits, including improved mood, increased energy, better sleep, and enhanced physical recovery. New mothers are encouraged to gradually return to being active in a way that feels comfortable and enjoyable, helping to support both physical and mental wellbeing during the first year after birth.
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.
