How much excerise do I need?
Aim to be physically active each day , the more the better Any activity is better than none. The more you do the better, even if it’s just light activity.
- do activities that improve strength, balance and flexibility on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
- reduce time spent sitting or lying down and break up long periods of not moving with some activity
- Light activity: getting up to make a cup of tea, moving around your home, walking at a slow pace, cleaning and dusting, vacuuming, making the bed, standing up
- Moderately vigorous intensity: brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking
- Vigorous intensity: jogging or running, aerobics, swimming fast, riding a bike fast or on hills, singles tennis, hiking uphill, energetic dancing, martial arts
If you’ve fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising.
Look at this more detailed infornation from the NHS on old -person’s exercise. Includes links to the NHS Fitness studio videos.