Why is exercise important?

What kind of exercise should I do?

Whatever your stage of life, there are plenty of different activities to try. Being active doesn’t have to mean going to the gym, heading out for a run, or playing a sport. It can be as simple as taking a brisk walk to and from work instead of driving. What’s important is to spend less time sitting and move more. Any activity is better than none, but the more you can do, the better.

The UK guidelines on physical activity recommend three areas to focus on.

• Strengthening activity. Doing this can build your muscle strength, keep your bones strong and joints healthy, and improve balance. Yoga, Pilates, using weights at the gym, and carrying heavy bags (such as your shopping) are all good for building strength.
• Cardiovascular activity. This is sometimes called aerobic activity. These kinds of activities make you breathe harder and faster, and make your heart and muscles work harder. Examples include swimming, brisk walking, cycling, and playing a sport.
• Reducing sedentary time. This means sitting down less. If you’re sitting down a lot, like at a desk, it’s a good idea to get up regularly and do some activity.

How much exercise is enough?

All adults should aim to do at least 150 minutes of moderate intensity activity, or 75 minutes of vigorous intensity activity, each week. You can do this in short blocks of time, such as 10 or 15 minutes at a time. You can also do a mix of moderate and some vigorous exercise.

You should also do strengthening exercises at least twice a week. Older adults should also do activities to improve balance, such as tai chi or dancing, twice a week. There are also low-impact activities, such as gardening, walking and swimming, which put less stress on your joints and reduce your risk of injury.

If you‘re not very active at the moment, it’s never too late to get started. After all, doing some physical activity is better than doing none. Even doing a little more exercise than usual can help reduce your risk of some long-term health conditions. If you have an existing condition such as heart disease or diabetes it should still be safe for you to exercise. But it’s best to talk to your doctor before starting a new exercise regime. You should also see a doctor if you have had symptoms such as dizziness or chest pain.

Whether you’re just starting or have always been active, it’s a good idea to take steps to avoid injury. Take things gradually to start with and build up from there. It’s also important to eat well to get the fuel you need, and to drink enough water to stay hydrated.

Can physical activity improve your mental health?

When you get active, your brain release endorphins, which are chemicals that can make you feel good. Endorphins can also help reduce pain and improve your mood.

Physical activity can boost your confidence and self-esteem too. When you’ve been to the gym or an exercise class, you’ll often find yourself feeling pleased with what you’ve accomplished. Studies have shown that exercise can be effective in reducing depression symptoms. There are many other ways being active can help your wellbeing, including:

• improving how well you sleep
• being better able to manage stress and anxiety
• connecting with other people

These examples show just how important physical activity is for looking after your physical and mental health.