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Fitness

Here’s some advice, videos and tools to help you get fit and lose weight.

However, you’re far more likely to succeed with some extra guidance and support – click here to find out about our free and friendly adult weight management services.

Call us now on 01473 22 92 92 or contact us via other means by clicking here

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BikesWalking for health Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.


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BikesPhysical activity guidelines for adults How much physical activity do adults aged 19-64 years old need to do to keep healthy?


How much physical activity do adults aged 19-64 years old need to do to keep healthy?

To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

How much physical activity you need to do each week depends on your age. Click on the links below for the recommendations for other age groups:

 

Physical activity for adults aged 19-64

 

To stay healthy, adults aged 19-64 should try to be active daily and should do:

 

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and  

             muscle-strengthening activities on 2 or more days a
             week that work all major muscle groups (legs, 
             hips, back, abdomen, chest, shoulders and arms). 

 

 

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and

             muscle-strengthening activities on 2 or more days a
             week that work all major muscle groups (legs, 
             hips, back, abdomen, chest, shoulders and arms). 

 

  

An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).   

 

What counts as moderate-intensity aerobic activity?
Examples of activities that require moderate effort for most people include:

  • walking fast
  • water aerobics
  • riding a bike on level ground or with few hills
  • doubles tennis
  • pushing a lawn mower
  • hiking
  • skateboarding
  • rollerblading
  • volleyball
  • basketball 

Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity is if you can still talk, but you can't sing the words to a song. 

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What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most people include:

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

For a moderate to vigorous intensity workout, try Couch to 5K, a nine-week running plan for beginners.

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What counts as muscle-strengthening activity?
Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.

For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:

  • lifting weights
  • working with resistance bands
  • doing exercises that use your body weight for resistance, such as push-ups and sit-ups
  • heavy gardening, such as digging and shovelling
  • yoga

Try Strength and Flex, a five-week exercise plan for beginners to improve your strength and flexibility.

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.

However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.

Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as football or rugby.

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BikesThe importance of exercise as you get olderPhysical activity and exercise can help you stay healthy, energetic and independent as you get older.

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A smoker's tale (video)Exercise motivation (video)Keeping up the momentum when exercising for health rather than weight loss can be hard. See how others have managed to stay motivated.

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BikesWalking groups (video)Walking is good exercise and helps to prevent illnesses such as heart disease. Find out more about the Ramblers Association.

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BikesFitness self-assessment (tool)

Do you think you're doing enough physical activity? This simple assessment will help you understand what the recommended levels are and will assess how close you are to meeting them.

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BikesHealthy eating self-assessment (tool) Do you really know what eating healthily means? Find out whether you're a healthy eater or could improve your eating patterns. .

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