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How can I find time to do 150-minutes of exercise a week?

Updated: Jun 17, 2021

Try to do some type of physical activity every day. Any type of activity is good for you. The more you do the better. Any activity is better than none. The more you do the better, even if it's just gentle exercise.

The recommendations on the NHS website are:

  • do activities that improve strength, balance and flexibility on at least 2 days a week

  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both

  • reduce time spent sitting or lying down and break up long periods of not moving with some gentle exercise.

Check with your GP if you have any concerns about exercising.

If you are unused to exercise it is best to start with light activity rather than an exercise routine,;

  • just standing up from your chair on a regular basis will help keep the strength in your legs and get the blood flowing and improve your oxygen intake. So getting up to make a cup of tea or just moving around your home will help to keep your current level of fitness and mobilty

  • walking at a slow pace is classes as gentel activity, if you walk faster such that you are slightly out of breath you are moving on towards a more moderate form of activity that will help to improve your fitness level.

  • housework such as cleaning and dusting, vacuuming, and making the bed is classed a gentle activity. But carrying the vacuum cleaner up and down the stairs and changing the bed, or sweeping an mopping the floor at a more vigorous rate is going to help increase fitness levels.

Examples of muscle-strengthening activities:

  • carrying heavy shopping bags

  • pilates

  • lifting weights

  • working with resistance bands

  • doing exercises that use your own body weight, such as push-ups and sit-ups

  • heavy gardening, such as digging and shovelling

Click on the picture above to find 15-20 minute workouts that can be done at home in just the space of a fitness mat. Some can even be done sitting down. These workouts are gentler workouts and suitable for older adults too.

Commit to doing 1-2 of these workouts each day, add in a walk to the shops, a bit of gardening, or some housework or DIY and you can easily get to the 150 minutes of moderate exercise per week along with strength & flexibility work recommended in the NHS guideline

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