Getting active for adults

Physical activity is good for you no matter how much or little you do. Adults should aim to be active every day and complete 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.

Activity and mental health

Getting activity can reduce anxiety and stress, combat low mood and increase self-esteem - it is a natural food booster. Low-impact activities like yoga, Tai-Chi and Pilates can relieve stress, depression and anxiety. They also help with balance and core strength and suit any age or ability.

Activity to try

Physical activity for older adults

Adults aged 65 and over should aim to be physically active every day, even if it's just light activity. This can include getting up to make a cup of tea, moving around your home, walking at a slow pace, cleaning and making the bed. Older adults should also aim to reduce time spent sitting or lying down and break up long periods of not moving with some activity

Physical activity in pregnancy

The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour. As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you're probably exercising too strenuously. Talk to your GP or midwife for more information on exercise in pregnancy.

Fitness for wheelchair users

Using a wheelchair can make it more difficult to do cardiovascular physical activity that raises your heart rate. Manoeuvring or pushing a wheelchair can also put particular pressure on certain muscles in the upper body, making strains or other injuries more likely. Muscle-strengthening exercises can help you manage your wheelchair in daily life and avoid these kinds of ailments. Parasport is an organisation dedicated to helping disabled people get involved in sports.

To find a local opportunity, visit Every Body Moves.

National resources

Local resources