How little exercise makes a big difference

According to the World Health Organization, adults should do a minimum of 150 minutes moderate activity per week OR 75 minutes of more intense exercise.

Try to work hard enough for your hear rate to go up, and your body to get warmer. A couple of times a week you should challenge your muscles as well.

NHS recommends adults to be active every day and to do: 

  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week, and  

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

OR

  • 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) 

OR

  • A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity, and

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity. One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on five days every week. All adults should also break up long periods of sitting with light activity.

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

Hannah NordlundComment