Adults aged 19 to 64 should aim to be physically active every day.¹

The NHS recommends we do:

• strengthening activities that work all major muscles in the body on at least 2 days a week
• at least 2 hours and 30 minutes of moderate intensity exercise per week
• or at least 1 hour and 15 minutes of vigorous intensity exercise per week.¹

These guidelines are also suitable for disabled adults, pregnant women and new mothers.¹

The NHS website has more information about exercise for people living with a disability or long term health condition.

Find out more about exercising during and after pregnancy on the NHS website.

What are strengthening activities?

Some examples include:

• yoga
• pilates
• lifting weights
• heavy gardening, such as digging.¹

You can find a free exercise plan, Strength and Flex on the NHS website to get started.

What counts as moderate intensity exercise?

Some examples include:

• brisk walking
• cycling
• dancing
• mowing the lawn.¹

What counts as vigorous intensity exercise?

Some examples include:

• jogging or running
• Swimming fast
• aerobics
• team sports like football, rugby and netball.¹

The NHS has developed a free running plan, Couch to 5K. The plan is suitable for everyone, including beginners.² This would count towards moderate and vigorous exercise, as you progress through the plan.