Adults should try and do two types of physical activity each week – aerobic and strengthening. Being active can reduce your risk of major illnesses such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. Physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer's disease.
How much physical activity do I need to do?
To stay healthy, adults aged 19 to 64 should try to be active daily and should do:
- at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
- strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
150 minutes of moderate aerobic activity can be replaced by 75 minutes of vigorous aerobic activity such as running or a game of tennis, or a mixture of both moderate and vigorous activity.
To see whether you and your family are meeting the recommended levels, try taking the fitness self-assessment.
The most important thing is to have fun, do activities you enjoy and keep on doing them.
How can I get more active?
If you want to get more active but you’re not sure where to start, you can chat to an advisor at LiveWell Dorset by calling 0800 840 1628 or visit the LiveWell Dorset website to find out about local activities and clubs.
Cycling and walking
A couple of ways to get more active is by cycling or walking. There are many cycle and walking routes in Bournemouth, Christchurch, Poole and Dorset:
- Bournemouth cycle routes
- Bournemouth walking routes
- Christchurch cycle routes
- Christchurch walking routes
- Poole cycle and walking routes
- Dorset cycle routes
- Dorset walking routes
For guidance on physical activity for all ages visit NHS Choices.
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