It's the perfect time to get active. No matter how much you do, physical activity is good for your body and mind. Adults should aim to be active every day. Some is good – more is better still. A daily brisk walk can give your body a boost, lift your mood and make everyday activities easier. Exercise just once or twice a week can reduce the risk of heart disease or stroke. Over-18s should aim to:
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Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week. This includes carrying heavy shopping bags, yoga, pilates and lifting weights.
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Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. Moderate activity includes brisk walking, riding a bike, dancing and doubles tennis. Vigorous activity includes running, swimming and riding a bike fast or on hills.
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Spread exercise evenly over four to five days a week, or every day
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Reduce time spent sitting or lying down and break up long periods of not moving with some activity
- Adults can also achieve weekly activity target with several short sessions of very vigorous intensity activity, including lifting heavy weights, circuit training and sprinting up hills. Aim for a mix of moderate, vigorous and very vigorous intensity activity
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