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
- 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
Moderate intensity aerobic activity
Activity which raises the heart and breathing rate, during which you can talk but not sing.
- 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.
- Running/ jogging,
- Riding a bike fast
- Singles tennis
Anything that involves working against resistance (including weights) or lifting your own body weight.
Activities which produce an impact or tension force on the bones that promotes bone growth and strength.
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Page last reviewed: 21 June, 2021