Keeping active helps protect your physical and mental health. Physical activity will help you sleep, relax and feel better.
Physical activity helps reduce stress and boosts your energy levels. It can also be a good way to meet people and get more involved in your community.
Physical activity can help improve your mood. Exercise is especially useful for people with mild to moderate depression.
Your routine
Any physical activity or exercise is useful. Find something you enjoy. This will help keep you motivated to do it every day.
Everyone should aim to limit sedentary time and replace sitting time with some physical activity. Any activity is better than none.
Everyone who can, should aim for 5 hours or more of activity every week to get the best benefits.
Moderate activities
Moderate activities (average energy) will feel like your heart is beating faster than normal and your breathing is harder than normal.
An example of a moderate activity is brisk walking.
Vigorous activities
Vigorous activities (full of energy) will feel like your heart is beating much faster than normal and breathing is much harder than normal.
An example of a vigorous activity is jogging.
Children and young people (aged 2 to 18)
Children and adolescents should be active for at least 1 hour per day. This should be at a moderate to vigorous level.
Do strength exercises at least 3 days per week.
Adults (aged 18 to 64)
Adults are recommended to be active at moderate intensity for at least 2 hours and 30 minutes per week. Do strength activities on at least 2 days per week.
You can break this up into shorter bursts each day. For example, 3 times 10 minute bursts of activity.
Older people
People aged 65 and older are recommended to be active for at least 2 hours and 30 minutes a week. This should be at a moderate intensity.
Do activities for balance and strength on at least 3 days per week.
Indoor exercises for older people
Adults with disabilities
People with disabilities should be as active as they can for their level of ability. Aim to meet adult guidelines of at least 30 minutes of moderate-intensity activity on 5 days a week.
How to get started
Find an activity you can do every day. Take part in a team sport, attend classes at a leisure centre, or be more active in your daily routine. Try walking or cycling instead of travelling by car or public transport.
Build up your fitness
Start at your own pace and aim to build up to 30 minutes of activity 5 days per week. Improve your motivation by trying group activities or ask a friend to join you.
If you prefer to exercise alone, you can also track your activity and set yourself challenges.
Getting help
Talk with your GP if you have not exercised for a long time. You can also talk to them if you're worried about the effects of exercise on your health. Your GP can help you decide what type of activity will suit you, especially if you are taking any medicine.