Physical Activity Guidelines

Physical Activity Guidelines For Adults

Share this page: 

 

3 minute read

A lot of people ask, ‘how much exercise do I need to do?’ This article will help answer that question, as we explore physical activity. We are using resources from our own ‘Healthy Hip and Knee‘ booklet, Physical Activity Guidelines from gov.uk and desk exercise suggestions, courtesy of the Chartered Society Of Physiotherapy.

Firstly, lets bust a myth. Exercise doesn’t have to mean the gym! Though it may do for some. You may already also do several things during your week that count as active movement. The real aim is to break up sedentary time, and to do things that keep you moving, safely, and preferably doing something you enjoy!

If you are in work, then like nearly 30% of us in the United Kingdom, you may be at a desk for the majority of your day. If that is the case, you should take some time to think about your environment and posture to ensure that your workspace is comfortable. Has your organisation offered you a DSE Workstation Assessment? Assuming it has, you still need to think about opportunities to regularly stretch and move around. Take a look at the six exercises below and see if this helps give you a little extra energy in the day.

(Scroll past these exercises for more information and ‘Physical Activity For Adults’ Guidance)

  • Chartered society of physiotherapy exercise card for the wall-press.
  • Chartered society of physiotherapy exercise card for the Sit-Stretch
  • Chartered society of physiotherapy exercise card for perfect posture
  • Chartered society of physiotherapy exercise card for the Chest Stretch
  • Chartered society of physiotherapy exercise card for the Leg-up
  • Chartered society of physiotherapy exercise card for the Chair Twist

Whatever your employment status, you should keep yourself moving! It has far reaching health benefits, not only for your physical and mental health, but it also reduces some major risks of diseases like Type II Diabetes and Cardiovascular Disease.

The below infographic from Gov.uk sums it all up and makes some great suggestions.
This is a reccomended guide for adults aged between 19 – 64.

Physical activity for adults and older adults gov.uk infographic

See also:
Physical activity guidelines: disabled adults
Physical activity guidelines: pregnancy and after childbirth

And, if you would like to know more, or read further, see the below from the World Health Organization (WHO):