Being more physically active is one of the simplest ways to improve your health and wellbeing. Regular activity can help strengthen your heart, improve your mood, reduce stress and support better sleep.
The good news is that you don’t need to join a gym or take up a new sport to feel the benefits. Everyday activities such as walking and cycling can make a real difference.
Why is physical activity important?
Being active regularly can help reduce your risk of developing health conditions such as heart disease, high blood pressure and Type 2 diabetes.
It can also help you maintain a healthy weight, improve your fitness and feel better both physically and mentally.
Even small increases in activity can be beneficial, particularly if you’re not currently very active.
How much activity should you aim for?
The UK Chief Medical Officers recommend that adults aim for at least 150 minutes of moderate-intensity physical activity each week, or 75 minutes of vigorous activity, or a combination of both.
Moderate activity includes things like brisk walking or cycling at a comfortable pace. You’ll usually notice yourself breathing a little faster, but should still be able to hold a conversation.
Adults are also encouraged to include activities that strengthen their muscles on at least two days each week.
Remember, you don’t have to do all your activity at once. Even short periods of movement count, and something is always better than nothing.
Make activity part of your everyday journeys
One of the easiest ways to become more active is to build walking and cycling into the journeys you’re already making.
You could:
- Walk or cycle to the local shops instead of driving.
- Walk part of your journey to work or school.
- Get off the bus a stop or two early and walk the rest of the way.
- Take a short walk during your lunch break.
- Choose the stairs instead of the lift.
You don’t need to change everything at once. Starting with one or two short journeys each week can be a great way to build confidence and develop healthier habits.
Find out more
For further advice on physical activity and its health benefits, visit the NHS and British Heart Foundation websites.