Exercise and physical activity

Being active is one of the most powerful things you can do for your health. You do not need to join a gym or start running marathons. Small changes in your daily routine can make a real difference.

Why activity matters

Physical activity helps you:

• Burn calories and support weight loss
• Maintain muscle mass, especially if you are losing weight
• Lower blood pressure and cholesterol
• Improve blood sugar control
• Sleep better and feel less stressed

Even if your weight does not change straight away, regular activity can still improve your health in many ways.

How much is recommended

The NHS advises that adults aim for:

• At least 150 minutes of moderate activity each week (such as brisk walking, cycling, or water aerobics)
or
• At least 75 minutes of vigorous activity each week (such as running, swimming, or singles tennis)

Alongside this, try to do muscle-strengthening activities on at least 2 days a week. This can be bodyweight exercises, lifting weights, or activities like heavy gardening.

Starting gently

If you have not been active for a while, start small and build up gradually. You could:

• Take a short walk during your lunch break
• Use the stairs instead of the lift
• Do light stretches or chair-based exercises at home

Making it enjoyable

You are more likely to stick with an activity if you choose something you enjoy. This could be walking with a friend, swimming, dancing, cycling, or a local exercise class.

Mixing different activities can keep things interesting and work different parts of your body.

Staying safe

If you have a health condition, check with your healthcare team before starting a new activity. They can suggest what is safe and right for you.

Remember, every bit of movement counts. Even small increases in activity can help you feel fitter, stronger, and more in control of your health.