Exercise and Physical Activity

The benefits of activity and exercise

Frequent and regular physical activity is recommended for people of all ages and can have the following health benefits:

It burns calories, helping you lose or maintain weight

When losing weight, more physical activity increases the number of calories your body uses for energy. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss.
Most weight loss occurs from decreasing caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.

It lowers blood pressure

 Being active and taking regular physical activity lowers blood pressure by keeping your heart and blood vessels in good condition. Regular activity can also help you lose weight, which will also help lower your blood pressure.

Lowers harmful ‘bad cholesterol’ (LDL) and triglycerides

 A lack of physical activity can increase the level of “bad cholesterol” (low-density lipoprotein, or LDL). LDL carries cholesterol to the cells that need it. If there’s too much cholesterol for the cells to use, it can build up in the artery walls, leading to disease of the arteries.

Increases healthy ‘good cholesterol’ (HDL)

 HDL cholesterol (high-density lipoprotein) carries cholesterol away from the cells and back to the liver, where it’s either broken down or passed out of the body as a waste product. For this reason, HDL is referred to as “good cholesterol” and higher levels are better.

Strengthens muscles and bones

 Physical activity is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older.

Boost your mood and reduces anxiety levels

 Physical activity promotes chemicals in the brain that improve your mood and make you more relaxed. Specifically, the brain releases feel-good chemicals called endorphins throughout the body.

Reduces your risk of a heart attack and stroke

Physical activity can help relieve joint pain from osteoarthritis. It strengthens the muscles around the joints which helps take the stress off joints, reduces joint stiffness, and builds flexibility and endurance.

Reduces your risk of breast and colon cancer

 Staying active can help you lower your risk of many types of cancer including breast, colorectal and uterine cancers. It may lower cancer risk by helping weight management and strengthening the immune system.

Helps you manage stress and sleep better

Increasing your activity levels can contribute to more sound and restful sleep. Physical activity increases the time spent in deep sleep, the phase of sleep that is most beneficial to our health. Deep sleep also helps to boost immune function, support cardiac health, and control stress and anxiety.

Adults (aged 18–64)

These guidelines are also suitable for disabled adults, pregnant women and new mothers. Make sure the type and intensity of your activity are appropriate for your level of fitness. To stay healthy, adults aged 18–64 should try to be active daily. They should do the following:

At least 150 minutes of moderate aerobic activity such as cycling or fast walking every week,

and

Strength exercises on two or more days a week that work all the major muscles (legs, hips, back,abdomen, chest, shoulders and arms)

Alternatively

75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week,

and  

Strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Alternatively

A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity,

and

Strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

Adults (aged 65 +)

Adults aged 65 or older who are generally fit and have no health conditions that limit their mobility, should try to be active every day. The more you do the better, even if it is just light activity.

If you are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising.

What is moderate activity? 

Your heart rate will be raised, make you breathe faster and feel warmer. You will still be able to talk, but not sing.

Examples of moderate activities 

• Brisk walking (outside or on a treadmill)
• Cycling (outside or on a stationary bike)
• Dancing
• Aerobics or other gym classes such as Zumba or circuits
• Climbing stairs
• Jogging or running
• Moderate to heavy gardening

What is vigorous activity?

You should be breathing hard, fast and not able to say more than a few words without pausing for breath.

Examples of vigorous activities

• Running
• Fast swimming
• Riding a bike (fast or up hills)
• Football, rugby, netball or hockey

What are strength activities?

To get health benefits, you should do muscle strengthening exercises to the point where you need a short rest before repeating them.

Examples of strength activities

• Weight machines or free weights
• Resistance bands
• Lifting light weights or items such as tins of food or water bottles
• Exercises that use your own bodyweight to work your muscles, e.g. press-ups, sit-ups, squats, lunges, planks
• Other activities that build and keep muscle, e.g. heavy gardening