With our long working days and busy schedules, it's easy for days to pass by without doing any physical activity. Exercise has many positive benefits, from social, to physical and mental health.
It is recommended that adults should aim to achieve 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous intensity exercise, plus strength exercises on 2 or more days a week. For example, this can be 30 minutes of walking 5 days per week plus strength exercises 2 days per week.
You don’t need to join a gym or buy expensive equipment to exercise. Walking, hiking, jogging and running are all free and just as great! Having small, daily habits can help increase physical activity, such as:
Getting off a stop/station earlier and walking home
Taking the stairs instead of lifts
Walking up the escalator than standing
Taking a walk during your lunch break or in the evening
Buying a bike can be an investment for long-term health, whilst also saving money on petrol or transport fares for local journeys. You can also do bodyweight exercises, such as push-ups, pull-ups and lunges for muscular strength. These can be done in the living room, park or any other space. And don’t forget dance, dancing can be fun as well as healthy!
A weight training programme is another good way to burn calories, whether you’re a man or woman. You can make a one-off payment for dumbbells and they’re yours for life. With so many free and low-cost options, you can choose the types of exercise you enjoy most. That way, you’ll find it easier to make this part of your everyday life!