Guidance

Physical activity for adults and older adults: 19 and over (text of the infographic)

Published 7 September 2019

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This publication is available at /government/publications/physical-activity-guidelines-adults-and-older-adults/physical-activity-for-adults-and-older-adults-19-and-over-text-of-the-infographic

The infographic summarises the UK Chief Medical Officers바카라 사이트™ physical activity guidelines, 2019.

Benefits of physical activity

Physical activity:

  • benefits health
  • improves sleep
  • maintains healthy weight
  • manages stress
  • improves quality of life

Physical activity reduces your chance of:

  • type 2 diabetes by up to 40%
  • cardiovascular disease by up to 35%
  • falls and depression by up to 30%
  • joint and back pain by up to 25%
  • cancers (colon and breast) by up to 20%

How much physical activity

Some is good, more is better. Make a start today: it바카라 사이트™s never too late. Every minute counts.

Be active 바카라 사이트“ at least 150 minutes of moderate intensity per week (increased breathing and able to talk) or at least 75 minutes of vigorous intensity per week (breathing fast and difficulty talking), or a combination of both.

Examples of moderate intensity activity are:

  • swimming
  • brisk walking
  • cycling

Examples of vigorous intensity activity are:

  • running
  • climbing stairs
  • sport

Build strength

To keep muscles, bones and joints strong, build strength on at least 2 days a week.

Examples of bone and muscle strengthening activities are:

  • carrying heavy bags
  • gym
  • yoga

Minimise sedentary time by breaking up periods of inactivity.

Balance activities for older adults

For older adults, to reduce the chance of frailty and falls, improve balance 2 days a week.

Examples of balance activities are:

  • dancing
  • bowls
  • Tai Chi
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