Regular exercise reduces the risk of heart disease, stroke, diabetes & cancer by up to 50%. It can also reduce stress, the risk of depression, Alzheimer’s disease and dementia.
Young people aged 5 – 18:
At least 60 minutes of moderate to vigorous intensity aerobic activity per day
Muscle and bone strengthening activities on 3 days a week
At least 150 minutes of moderate intensity aerobic activity a week
75 minutes vigorous intensity aerobic activity a week
An equivalent mix of moderate and vigorous intensity exercise
Muscle-strengthening activities on 2+ days
Moderate intensity aerobic activity: activity which raises the heart and breathing rate, during which you can talk but not sing. E.g. hiking, riding a bike on the flat, pushing a lawn mower, doubles tennis.
Vigorous intensity aerobic activity: activity which raises the heart rate substantially, during which you can only say a few words without pausing for breath. E.g. running/ jogging, riding a bike fast, singles tennis.
Muscle-strengthening activities: Anything that involves working against resistance (including weights) or lifting your own body weight. E.g. pull-ups, yoga.
Bone-strengthening activities: Activities which produce an impact or tension force on the bones that promotes bone growth and strength. E.g. running.
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Last updated: 13 December, 2017