Adults

Every bit of daily movement counts towards good health, whether it’s walking, cycling, taking the stairs, or keeping up with active household chores. Alongside moving more, it’s equally important to focus on sitting less and breaking up long periods of inactivity throughout the day. 

To stay healthy, WHO guidelines recommend that adults aim for at least 150 to 300 minutes of moderate aerobic activity a week—such as a brisk walk—or 75 to 150 minutes of vigorous, high-energy exercise, or a mix of both. For a well-rounded routine, you should also include muscle-strengthening exercises on at least two days a week.

You can easily spread this activity across the week to fit your schedule. Even if you cannot quite hit these targets yet, simply boosting your daily movement will still do you a world of good, as any amount of physical activity is far better for your long-term health than staying still.

The best way to start if you are currently inactive: a step-by-step guide

1.
Start by building up your movement gradually, focusing on simple activities that match your current fitness level
2.
You can easily build active habits into your normal routine by walking more, taking the stairs, or cycling for short journeys
3.
Choosing activities you genuinely enjoy will make it much easier to stick with them over time
4.
Schedule specific slots for exercise during the week so it does not get forgotten
5.
It is also vital to break up prolonged sitting time by standing up, walking around for a few minutes, or alternating between sitting and standing
6.
Where possible, try combining your exercise with socialising—such as going for a walk with a friend or joining a local group activity
7.
Finally, if you have any existing health conditions, remember to speak to your GP or doctor before starting a new exercise programme. Read more 

The benefits of staying active

Regular physical activity is fantastic for your body, helping to keep your heart and lungs healthy, maintain your muscle strength, and make it easier to manage a healthy weight. It plays a crucial role in keeping your blood pressure, blood sugar, and cholesterol levels under control, which significantly lowers your risk of heart disease, type 2 diabetes, and other long-term conditions.


Beyond the physical rewards, staying active works wonders for your mental wellbeing by helping you manage everyday stress and keeping your mind sharp as you get older.