Physical activity is one of the most effective ways to support cardiovascular health, metabolic health, mobility, mood and sleep. You do not need to become an athlete to benefit. Some activity is better than none, and consistency matters more than occasional bursts of very hard exercise.
A useful adult target
For most adults, public-health guidance recommends at least 150 minutes of moderate-intensity aerobic activity each week, or an equivalent amount of vigorous activity, together with muscle-strengthening activity on at least two days each week. More activity can provide additional benefit when it is safe and appropriate.
What counts?
Brisk walking, cycling, swimming, dancing and active sport can all contribute. Strength work can include resistance machines, free weights, bands or body-weight exercises. Breaking up long periods of sitting also matters.
Start at your current level
If you have been sedentary, begin with manageable sessions and increase gradually. Ten or fifteen minutes of walking is a legitimate starting point. People with cardiovascular disease, significant breathlessness, chest symptoms, poorly controlled blood pressure or major mobility limitations should discuss a safe plan with their clinician.
Seek medical assessment before vigorous new exercise if you have exertional chest pain, unexplained fainting, major breathlessness, known heart disease or significant uncontrolled medical conditions.
This article is general health information and does not replace an individual medical assessment, diagnosis or treatment plan.