The NHS and WHO Activity Guidelines for Adults
The NHS, Word Health Organisation and public health bodies around the world have essentially the same guidelines. The NHS activity guidelines recommend the following for adults, including disabled adults, pregnant women and new mothers:
- Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
- Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week.
- Reduce time spent sitting or lying down and break up long periods of not moving with some activity.
- Spread exercise evenly over 4 to 5 days a week, or every day.
Help Your Heart Work Smarter, Not Harder ❤️
A stronger heart isn’t just a medical bonus - it makes daily life easier. Better circulation means climbing stairs without puffing, carrying shopping more comfortably, and having steadier energy through the day.
Just 150 minutes of activity a week can lower the risk of cardiovascular disease by up to 35%. Like any muscle, the heart adapts to regular effort. It grows stronger and pumps more blood with each beat, meaning your body gets oxygen to its muscles and brain more efficiently. At the same time, your blood vessels become more flexible and your circulation improves, helping to lower blood pressure and ease strain on the heart.
Studies have shown these changes reduce the risk of heart disease and stroke. In short: regular movement literally trains your heart to work smarter, not harder.
Your body thrives on being challenged, but in modern life, we’re surrounded by shortcuts - lifts, escalators, trolleys - all designed to reduce effort. Every time you choose the harder option, you’re giving your heart a small workout that builds resilience for the years ahead. Think of those everyday efforts not as chores, but as training sessions for a stronger future.
The Benefit of Having Stronger Muscles, Joints & Bones
Every step you take, bag you carry, and stair you climb relies on your muscles, bones and joints working as a team. When this framework is strong, daily activities feel effortless. But when it’s weak, simple tasks become challenging and injury risk soars.
The WHO and NHS recommend 150 minutes of moderate-intensity activity weekly because research shows substantial health benefits. When you stay active, your muscles strengthen and your bones respond by rebuilding themselves stronger. Your bones essentially "learn" from stress, adapting to cope with demand through a process that effectively stimulates bone formation.
This strengthening protects against osteoporosis, reduces falls, and maintains mobility as you age. Since you naturally lose muscle mass from your 30s onwards, up to 8% per decade, staying active becomes crucial for counteracting age-related decline.
Every stair climb or brisk walk strengthens your framework through weight-bearing exercise. Support this with calcium-rich foods, sunshine for vitamin D, and resistance or jumping exercises twice weekly. Think of each small effort as training for the years ahead.
Improve Your Balance, Flexibility & Fall Prevention
Have you ever tripped on the stairs? Had a wobbly moment on your ankle or knees? Or felt stiff getting out of bed? Being more balanced and flexible isn’t just about performing well in team sports, it means fewer wobbly moments, less stiffness, and more confidence moving around every day. It affects how well you walk, climb stairs, carry things, do gardening and play with kids without getting injured.
Activity, specifically moderate or vigorous exercise which raises your heart rate and makes you breathe faster, helps your muscles, joints and nervous system work better together. The NHS recommends at least 150 minutes of moderate intensity activity per week (or 75 minutes vigorous), plus exercises that work on strength, balance and flexibility. Studies have shown that doing such exercises improves coordination, stability and your range of motion. Over time, your body becomes more resilient, with better posture, more fluid movement, as well as fewer aches and injuries.
You don’t need a gym: take the stairs, stretch while watching TV or try activities like yoga, Pilates, and Tai Chi. Every little movement helps.
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