Exercise

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.

Guidelines

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

Adults

• At least 150 minutes of moderate intensity aerobic activity a week
• Or: 75 minutes vigorous intensity aerobic activity a week
• Or: An equivalent mix of moderate and vigorous intensity exercise
• And: Muscle-strengthening activities on 2+ days

Definitions

Moderate intensity aerobic activity

Activity which raises the heart and breathing rate, during which you can talk but not sing.

Examples:

• 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.

Examples:

• 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.

Examples:

• Pull-ups
• Yoga

Bone-strengthening activities

Activities which produce an impact or tension force on the bones that promotes bone growth and strength.

Example:

• Running

Further information

For more information visit:

• www.nhs.uk/livewell/fitness
• www.getoxfordshireactive.org