How much do I need to do?
According to the World Health Organisation (WHO) for adults aged between 18-64 years, 150 – 300 minutes of moderate intensity (able to keep conversation) exercise per week, or 75 – 150 minutes of vigorous (unable to keep conversation) physical exercise per week. This means at least 30 minutes most, preferably all, days per week. Whilst this is the recommended amount, any exercise is better than nothing. Even doing 10mins per day can add up to changes in the long term. Common activities include walking, running, cycling or swimming.
In combination with aerobic (cardiovascular) exercise ideally we want to incorporate two muscle strength sessions per week. We can do most of these sessions at home and can include movements such as squats, lunges, push ups etc.