How much exercise do we need?

Previous generations led more active lifestyles, but modern-day technology has made it much easier to move less. We now have to think of ways to integrate exercise and movement into our everyday lives.

Adults should do at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise each week, as well as muscle-strengthening exercises at least twice a week. Exercise levels vary for other age groups.

What counts as exercise?

  • Moderate aerobic activity raises the heart rate and increases breathing. Examples of this include walking at a fast pace or riding a bike.
  • Vigorous aerobic activity means that we’re breathing hard and fast, and our heart rate has increased substantially. Examples of this include running or playing football.
  • Muscle-strengthening exercises include weight lifting, push-ups and sit-ups. Some activities, such as circuit training or playing rugby, can count as both vigorous aerobic activity and muscle strengthening.

It’s always wise to speak to a health professional for advice before starting a new exercise routine, especially if there are any concerns or existing health conditions.

Eating for exercise

Whether you enjoy a cycle around the park at the weekend or are training for a 10k, marathon or triathlon, you should be thinking about what you eat before, during and after exercise.

Best recipes for exercise

A table full of nutritious foods including grains, fruits and vegetables