Exercise: Resources

The Benefits of Physical Activity

Staying physically active is crucial for overall health and well-being. Regular exercise offers a wide range of benefits, from reducing the risk of serious health conditions to boosting mental health and improving quality of life.

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Why Exercise is Vital

Exercise helps reduce the risk of major health issues like heart disease, stroke, type 2 diabetes, and certain types of cancer. It also supports mental well-being by improving mood, reducing stress, and enhancing sleep quality. For older adults, physical activity is essential for maintaining mobility, strength, and balance, helping to prevent falls and maintain independence.

Find out more about the benefits of exercise on the NHS Exercise and Fitness page.

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How Much Exercise Should You Do?

The UK Chief Medical Officers recommend:

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• Adults (19–64 years) should aim for 150 minutes of moderate-intensity exercise per week, such as brisk walking, or 75 minutes of vigorous activity, like running. Strength exercises should be included at least twice a week.

• Older adults (65+ years) should combine aerobic activity with exercises to improve balance and coordination.

• Children (5–18 years) need 60 minutes of physical activity daily, mixing moderate and vigorous intensity. Activities to strengthen muscles and bones should be included three times per week.

• For children under 5 years, 180 minutes of active play throughout the day is recommended.

  
  

For more detailed guidelines, visit the UK Physical Activity Recommendations.

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Understanding Exercise Intensity

• Moderate-intensity activities, such as cycling or brisk walking, raise your heart rate and quicken your breathing. You should be able to talk but not sing during these activities.

• Vigorous-intensity exercises, like running or aerobic dancing, make you breathe faster and harder, allowing only short sentences before needing to pause.

  
  

Read more about how to determine exercise intensity here.

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Why Reducing Sedentary Behaviour Matters?

Sitting for prolonged periods slows metabolism and increases the risk of obesity, heart disease, and type 2 diabetes. Modern lifestyles, particularly jobs requiring extended screen time, contribute to this problem. Even if you meet exercise recommendations, limiting sedentary time is important for overall health.

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Simple actions can help:

• Take regular breaks to stand and stretch during work.

• Walk around while on phone calls.

• Swap short car journeys for walking or cycling.

  
  

For more tips, explore the NHS guide on reducing sedentary behaviour.

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Incorporating Exercise Into Your Day

Building physical activity into your daily routine doesn’t have to be complicated. Walking, cycling, or even taking the stairs are easy ways to stay active. Recreational sports, gardening, or fitness classes can also make exercise enjoyable and sustainable.

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Looking for ideas? Check out ways to stay active.

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Exercise and Mental Health

Exercise plays a key role in mental well-being. It reduces stress, enhances mood, and alleviates symptoms of anxiety and depression. Regular physical activity is also associated with improved memory and a lower risk of developing dementia in later life.

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Learn more about how physical activity supports mental health on the NHS Mental Health and Exercise page.

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For additional advice, resources, and inspiration to stay active, visit the NHS Live Well: Exercise and Fitness hub.