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Getting More Active

Being more physically active can have immediate health benefits, how about getting off the bus a couple of stops earlier? or taking the stairs instead of the lift at work? did you know that making these small changes counts and can have a benefit on your health and wellbeing? Physical activity plays a vital role in keeping us all healthy. In general, the more we do, the greater the benefit! Currently in the UK, a large number of the population are not meeting the recommendations for physical activity.

What are the benefits?

Regular physical activity helps to maintain;

  • Healthy joints and muscles
  • A healthy weight
  • Normal sleep

Regular physical activity also;

  • Reduces the signs and symptoms of depression and anxiety
  • Can involve social interaction which may help to improve self-esteem

There is also evidence that physical activity can reduce the risk of the most common diseases in the UK:

  • Heart disease
  • Certain cancers
  • Type 2 diabetes
  • Osteoporosis

How active should I be?

Adults should try to do:

  1. At least 150 minutes of moderate-intensity activity per week plus muscle strengthening activities on two days or more each week.
  2. Or 75 minutes of vigorous intensity activity per week plus two days of muscle strengthening activities per week.
  3. Or a combination of moderate and vigorous activity each week plus muscle strengthening activities on two days per week.


Moderate Intensity – typically increases breathing and heart rate to a level where a pulse can be felt, and the person feels warmer.

Vigorous Intensity – a person would feel out of breath and sweating.