In our fast-paced modern lives, finding time for physical activity can often feel like an impossible task. However, carving out just 150 minutes of your week for exercise can be a game-changer for your health and well-being.
150 minutes of moderate activity per week is the goal for adults set by the NHS and World Health Organisation (WHO) that is both achievable and enormously impactful.
Reaching 150 minutes of activity per week can transform your life, from enhancing your heart health and managing your waistline, to boosting mental well-being and reducing the risk of chronic diseases.
Below we explain why achieving 150 minutes can yield remarkable benefits for everyone, no matter how active you've been in the past.
Remember that all these benefits can be achieved for little cost and with no side effects - activity is called 'The Miracle Medicine' for good reason!
"Exercise is a personal journey. It's not about being better than someone else, it's about being better than you used to be."
- Khloe Kardashian
Regular physical activity helps strengthen the heart. Achieving moderate-intensity activities like brisk walking or jogging for at least 150 minutes per week can lower the risk of developing heart disease and risk of stroke by up to 30%.
Activity and exercise simply make us feel good. Movement and effort releases endorphins, which are natural mood-enhancing chemicals in the brain. Regular exercise and activity can reduce symptoms of stress, anxiety, and depression, leading to improved overall mental well-being.
Being more active and engaging in regular physical activity can help reduce the risk of hormone-related cancers, such as breast and prostate cancer. Physical activity can enhance immune function, digestion and bowel function and also reduce inflammation - all factors in different cancers.
Physical activity is crucial for maintaining a healthy body weight. Regular exercise helps burn calories, increase metabolism, and build lean muscle mass. Achieving 150 minutes of activity per week can support weight loss efforts or help prevent weight gain.
Regular physical activity has anti-inflammatory effects on the body and increases the body's sensitivity to insulin, a hormone responsible for regulating blood sugar levels. Chronic inflammation and insulin resistance, are linked to the development of type 2 diabetes.
Engaging in regular exercise increases energy levels and reduces fatigue. Physical activity enhances oxygen and nutrient delivery to the body's tissues, improving stamina and endurance. Achieve 150 minutes of activity per week and you'll feel more energised and less tired.
Exercise has been shown to improve cognitive function, memory, and concentration. Regular physical activity stimulates blood flow to the brain, promoting neuroplasticity and the growth of new neurons.
Activity helps regulate circadian rhythms, which are the internal processes that regulate the sleep-wake cycle, leading to better sleep quality and duration and more restful nights.
It's important to remember that these percentages are general estimates based on population-level studies. The actual risk reduction for an individual may vary depending on specific circumstances such as family history, smoking, and diet.
Learn how Active Teams boosts workplace health and performance using 'The Miracle Cure' of activity.