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Oxford Health NHS Foundation Trust

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Your health: adopting a healthy lifestyle      


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

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