The human body is designed to move. Our hunter-gatherer ancestors didn’t ‘work out’; their exercise was naturally integrated into their daily life, through necessity to survive. And today, people who live in Blue Zones (areas with high proportions of people aged over 100), engage in activity through their occupations, outdoor hobbies, and in-home activities – all in all, physical movement is something intrinsic to their way of life.
Whilst our movement can sometimes be limited through no fault of our own, weaving any movement we can do within the realms of our capability can bring benefit.
This article looks at minimum exercise guidelines, the importance of moving more throughout the day, and practical tips to help you maintain consistent physical activity. There are also helpful links at the end to a variety of workouts you could try and a link to our article about at-home tests that could help you understand and track your fitness.
If you have a medical condition or injury that might restrict your exercise, it’s best to talk to an appropriate health professional before starting any new regime.
Benefits of exercise
According to the NHS, exercise can reduce your risk of major illnesses like coronary heart disease, stroke, type 2 diabetes, cancer and depression. Exercise can also lower your risk of early death by up to 30%.
But as well as the health benefits, exercise in any form helps us “feel good” in many ways. For example, more oxygen is pumped to the brain when we exercise, and it stimulates the release of feel-good hormones. Despite an initial spike, and depending on the intensity of the exercise, it can also lower stress hormones. Exercise has even been found to mediate neurogenesis, i.e. the formation of new brain cells, which may, in turn, preserve cognitive health.
For further guidance specific to your age group, including children and teenagers, take a look at the NHS physical activity recommendations at the end of this article. You can find out what these different types of exercise mean below.
How much exercise per week?
The following are based on the guidelines of the World Health Organization (WHO), NHS and American College of Sports Medicine (ACSM):
It’s important to note that these guidelines are to give you an idea of what your body needs as a baseline and you can fine tune the exact amount from there. The WHO highlights in their guidance that we should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity to help reduce the harmful effects of sedentary behaviour.
However, if you’re struggling to weave more movement into your day, aim to build more into your daily life over time. Each time you add a bit more movement, your body is going to benefit.
These guidelines are also generalised for the whole population, so while this might be enough for some, others may need to do more. For example, if your body has an element of insulin resistance and thus higher circulating glucose levels then in some cases, increases in exercise may be beneficial. However, if you’re likely to have a higher baseline of circulating cortisol in your body, i.e. due to poor sleep, nutrition, or stress, then low-intensity exercise may be preferable to high intensity. The key is to identify what’s right for your individual needs.
For further guidance specific to your age group, including children and teenagers, take a look at the physical activity recommendations at the end of this article.
Let’s explore the different types of exercise mentioned in the guidelines, and creative ways you can limit your time spent being sedentary.
When doing an exercise that doesn’t involve stretching, make time to do a prior warm-up that includes stretching and a cool down that features stretching afterwards to prevent or minimise injury risk.
If you’re doing an exercise that does involve stretching, such as a flexibility workout, carry out a dynamic warm up (a series of consecutive movements designed to increase blood flow to muscles, boost functional mobility, maximise your body’s available flexibility and prepare for your workout) before and after your session. This is to ensure your muscles are safely warm before stretching.
To limit injury risk when doing flexibility or stretching exercises, allow yourself to build-up your flexibility and challenge yourself gradually day-by-day, rather than pushing yourself too far too fast. That way, you don’t stretch yourself beyond your current capabilities.
How to incorporate the different types of physical activity
What is aerobic exercise (aka cardio)?
Aerobic exercise is any physical activity that gets your heart rate up, making your body pump blood faster. It’s also known as cardiovascular exercise, or simply ‘cardio’, and will help build your cardiovascular endurance.
For more information about what constitutes to a healthy resting heartrate, please see our ‘5 key areas to improve your fitness and activity levels’ article.
It can vary in intensity:
- Moderate-intensity activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate-intensity level is if you can still talk, but not sing. Moderate-intensity activities include brisk walking, riding a bike on level ground, pushing a lawn mower or water aerobics, to name a few.
- Vigorous-intensity activity makes you breathe hard and fast. You won’t be able to say more than a few words without pausing for breath. Activities include running, swimming fast, riding a bike fast or on hills and sports like football, rugby, netball and hockey.
If you’re not able to use your legs, you can reach your aerobic physical activity/cardio target by using a manual wheelchair or a handcycle (ergometer), in addition to swimming or water aerobics. If you have arthritis, bicycling or swimming may be good options.
The recommended minimum minutes of aerobic exercise may seem like a lot, but you can break these down into much shorter, manageable sessions spread out across the week. For example, at least 5 x 30-60 minutes of moderate-intensity activity, or at least 3 x 25-50 minutes of vigorous-intensity, or another equivalent combination of shorter bouts.
What is muscle-strengthening exercise (aka resistance training)?
There are loads of ways to train your muscles. Doing exercises that use your own body weight, such as push-ups, sit-ups and squats are a good start and, if you want to train harder, you can add weights in increments.
Better muscular strength can improve your muscle mass, and strength training may also be particularly effective for fat loss. According to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%.
As muscles can adapt quickly, it’s important to make sure they’re continually being challenged. For example, during a 2011 study, researchers observed 83 people as they performed a series of arm strengthening exercises over 12 weeks. They found that gradually increasing the weight and number of repetitions of an exercise routine to be effective for increasing bicep strength and muscle growth in both men and women. During resistance training, the muscle fibres are actually damaged, and it’s in the rest and recovery period that they grow back stronger and when we really get the benefit of our exertions.
Strength (resistance) training can be simplified into 3 key areas…
Strength/ Power: think heavy lifting
Hypertrophy: focused on building muscle
Muscular endurance: how many times you can move a particular weight without getting tired
Be sure not to push yourself too far too fast and only lift weights within your capacity. In fact, fitness experts often suggest beginning with muscular endurance training with no weight, so you can practice perfecting your form. It can be wise to opt for a weight that tires the targeted muscle or muscles by the last two repetitions, while still letting you keep good form. If you can’t do the last two reps while maintaining the correct form, try a lighter weight. When you do add weights and are training near your 1RM (please see below), ask someone to help ‘spot’ you for safety.
If you’re new to resistance training, it’s best to start with muscular endurance – think low weight, high reps. The table below may help you develop your own strength workout and adapt it over time. Your 1RM is basically the weight at which you can only complete one repetition of a specific exercise with good form, e.g. squat. Find out how to calculate your 1RM here.
| Training goal | Strength | Hypertrophy | Endurance |
|---|---|---|---|
| Intensity | High | Moderate | Low |
| Load as % of 1RM | >85% | 67-85% | <67% |
| Reps/duration | 1-5 | 6-12 | 12+ |
| Recovery between sets | 3-5 mins | 1-2 mins | 30-60 secs |
| Sets per exercise | 2-6 | 3-6 | 2-3 |
Adapted from Baechle and Earle (2000)
What is flexibility exercise?
Exercises like yoga, Pilates and tai chi not only improve your muscle strength but can improve your flexibility too. Enhancing your flexibility can have a massive impact on your overall wellbeing, at any age. It can help increase your muscular performance, reduce tension, stress and chance of injury.
What is balance exercise?
Balance is the ability to control your body in an upright position whether you’re standing still (static balance) or moving (dynamic balance).
According to the current exercise guidelines, adults aged over 65 are recommended to perform exercises that emphasise balance on at least 3 days per week in order to improve stability and help prevent falls.
Walking, stepping, and reaching are all examples of dynamic balance that you might naturally do as part of your day-to-day life. But here are a few ideas specifically designed to help you improve balance:
As you begin to build your balance, ensure you have someone spotting you or a stable surface like a handrail or counter top nearby that you can hold on to if needed to prevent you from falling. If you’re unsteady on your feet, start by using additional support to stabilise you and gradually build up to letting go of the support as your stability and confidence improves over time. Hold the positions for just a few seconds to start with, and extend the time held as your strength and balance improves.
- Stork stance. Balance on one foot while talking on the phone or waiting for your coffee to brew. Keep your standing knee soft and your posture upright. For an added challenge, try looking at different places in your space. Look ahead; then look up and down.
- Tight rope. Pretend you’re walking on a balance beam or tightrope placing one foot directly in front of the other. You could use a piece of string to help you visualise the straight line. Then, walk on the string without stepping off to the side. Once you’re comfortable going forward, try reversing and heading backward.
- Heel-to-toe walk. Standing upright and looking straight ahead, place your right heel on the floor directly in front of your left toe. Then, do the same with your left heel. Make sure you keep looking forward at all times. If necessary, put your fingers against a wall for stability. Try to perform this for at least 5 steps. As you progress, move away from the wall.
- Seated balance exercise. You can do this exercise from a wheelchair, chair, or to make it a little more difficult, from a stability ball. Sit with upright posture with feet on the floor. Gently extend one knee so that your leg is parallel with the floor. Repeat on the other leg.
Move more throughout the day
With many of us working jobs that involve spending long hours sitting at a desk, we may only tend to exercise on 1-2 days per week – often at the weekend where we might hit the gym or play sports in the park. Even if we still meet, or exceed, the guidance on aerobic and strengthening exercises, concentrating this into a small window isn’t enough to counteract the harmful effects of prolonged sitting. That’s why the WHO’s and NHS’ guidance also highlights the importance of breaking up your time spent being sedentary. For example:
- A cross-sectional study of 111 healthy non-smoking Glasgow postal workers showed that long periods of being in a sedentary posture is associated with a larger waist circumference and a higher cardiovascular risk.
- Another study followed 7,985 black and white people from the US, aged 45+, for a median of four years, to analyse the effects of sedentary behaviour on mortality. The researchers found that adults who kept bouts of sitting to under 30 minutes had the lowest risk of death from all causes.
The findings suggest that getting up and moving every 30 minutes during the day could help reduce the risks of sitting for long periods of time.
Some practical ideas for how to do this include:
- taking the stairs
- ditching the car (try walking or cycling instead)
- trying to do more steps
- getting a standing desk to reduce sitting time
- stretching during breaks
- gardening
- doing household chores
- sitting on a stability ball (even though you’re still sitting, this forces you to subtly contract lots of different muscles to maintain your balance)
Here are some ideas if using a wheelchair:
- chair transfers (to work upper body strength)
- if you have a carer/assistant (and if it’s possible for you), you could take it in turns to push the wheelchair – give you both a bit of a workout!
It may be worth setting a timer to remind you to get up and move every 30 minutes. You might only need to do this for a few days, then you’ll quickly get a sense of how frequently you need to move.
Non-Exercise Activity Thermogenesis (NEAT) is the energy expended by daily activities, such as housework, walking, and standing, but excludes exercise and sleep. In one Swedish study of around 4,000 people, people with higher levels of NEAT have shown to have reduced risk of cardiovascular events and all-cause mortality.
You could also try to weave in short bouts of exercise regularly throughout the day: for example, doing 5 minutes of press ups, abdominal crunches or lunges every half an hour over the course of an 8-hour shift. Even a single 15-minute walk can give you an energy boost. According to a 2022 systematic review, walking after meal times is shown to be particularly beneficial for those wanting to regulate blood sugar levels.
The great outdoors
It’s well established that physical activity can help your brain, with a large population study on UK adults finding that a higher daily step count is linked to a lower risk of all-cause dementia.
Exercising or walking outside is likely to be even better for your health, with research suggesting that exposure to nature has a positive impact on both mental health and cognitive function. A review of the declining levels of physical activity, particularly in the Western world, and how the environment may help motivate and facilitate physical activity summarised that people who walk outside in green spaces tend to exercise at a greater intensity and report less exertion.
Exercising in nature takes many different forms – it doesn’t have to be an adventurous hike in the wilderness (unless that’s your thing, of course!). Any outdoor activity that gets you moving in a way that’s doable for you can offer some health benefits, whether that’s playing with your dog or children at the park, or taking a stroll down the river.
Motability has produced ‘The Rough Guide to Accessible Britain’, which includes ideas for days out at over over UK attractions, all assessed by experts for their accessibility for various disabilities and needs.
Exercise with others vs solo
Any kind of exercise is good for you, but some research suggests that working out in groups may give you a little extra boost.
A study involving 69 medical students (a high stress group) compared the mental and physical health effects of exercising in a group setting vs solo.
Students who exercised in groups showed significant improvements in their mental, physical, and emotional health, with a 26% reduction in perceived stress. The solo exercisers (who were allowed to either exercise alone or only with a maximum of two partners) worked out twice as long, but saw no significant changes in any quality of life measure except mental (11% increase).
However, it must be noted that this study does have limitations; namely, its small and specific sample size. Students were also allowed to choose their own exercise group, so there may be physical or personality differences that could affect the results. For example, extraverts may be more likely to prefer group-based activities, compared to introverts.
A 2006 meta-analysis demonstrated that the context of a group exercise setting is important. ‘True group’ classes, with special techniques to promote social bonding, were found to have the most benefits. These special techniques could include setting group goals, sharing feedback, talking with other people in the class, using friendly competition, and fostering a sense of belonging. Still, working out alone at home came last in terms of benefits, among the settings that were analysed.
You will know what feels most effective to you, and can tailor your preferred routine to suit your individual needs.
Creating your own exercise routine that works for you
Exercise is a very personal thing. We all enjoy different types of exercise and, because we’re all unique, it’ll have a different effect on us both physically and mentally. Some of us enjoy competitive team sports played outside, whereas others like solitary workouts at the gym or at home. The key is to find an activity that works for you and your own unique set of circumstances, likes, and dislikes, and you may find your needs and circumstances change over time.
We hope that the following ideas may help you further in tailoring your fitness routine:
Change it up
The body can quickly adapt, so it’s worth changing up your fitness routine to challenge your body and get the maximum benefit. This is particularly important for strength/resistance training. You might want to play around with the following to keep your workout fresh:
- Frequency (how often the exercise is done each week)
- Intensity (how hard the exercise is)
- Time (how long the exercise duration is)
- Type of activity (what is the mode of exercise)
- Volume (what the total amount of exercise is)
- Progression (how the programme advanced)
Rated Perceived Exertion (RPE) scale
The RPE scale runs from 0-10 and is used to measure the intensity of your exercise. The numbers on the scale below relate to how easy or difficult you find an activity, including feelings of shortness of breath as well as tiredness in your legs, and overall. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) might correspond to pushing a car up a steep hill.
The optimal level of intensity for exercise depends on the individual, but as mentioned above, it’s worth changing up the intensity from time to time so that your body doesn’t adapt to the same routine.
When exercise intensity reaches a certain point, the aerobic energy system can no longer provide all the energy, so the body instead starts using the lactate anaerobic system to make up for it. At this point, the body produces a small amount of lactic acid. Exercise below the threshold is comfortable, sustainable and ideal for recovery or a prolonged workout. Above the threshold, it’s more demanding but it enhances performance.
Primal movement patterns to include in strength workouts
Another idea to help you create a varied routine is to be mindful of incorporating the different ‘primal movement patterns’, which can help improve your mobility, strength, posture, and fitness, whilst also optimising your balance and coordination.
When planning your strength sessions, you could use these as a checklist for your routine:
Muscles are made up of skeletal muscle fibres and, depending on your fitness goals, you might want to consider developing your fast or slow twitch muscle fibres.
- Fast twitch muscles (Type II). support quick powerful movements. Type II can be developed through strength training.
- Slow twitch muscles (Type I). help with endurance and long-term activities like running or cycling. Type I can be supported by endurance training, such as low resistance, high repetition, or long duration, low intensity.
Why not have a look at some of the workout ideas linked in our references section to find a routine to suit you?
How to start exercising: Workout routine and tips for beginners
If you’re new to moving your body regularly, it can sometimes feel effortful to get going. If this is you, here are a few tips to help you get started:
Why not take a moment to reflect on your current exercise routine?
If we want to sustain healthy habits, we need to be clear about what they are, the impact they’re having and what gets in the way of us achieving them. The more we recognise the benefit they bring, the more likely we’re to continue to keep doing them.
So, here we just want to encourage you to consider the physical activity or exercise you’re currently doing and identify any opportunities for improvement. Below are a few questions you might want to ask yourself. The act of writing down your thoughts on a notepad may help you.
- What are you currently doing?
- What do you want to do more of?
- How will you do that?
- What benefits will that bring?
Making or sustaining healthy changes to your lifestyle, such as improving your fitness, can sometimes feel like they take too much effort. Pausing and reflecting on obstacles you’ve faced in the past, or ones you think you might face (if any), can be really useful in helping you move forward.
For instance, you might think that time is the barrier when it comes to doing more exercise, but actually when you get curious, you realise you can naturally integrate more movement throughout your day (e.g., by getting a standing desk, taking the stairs instead of the lift, doing shorter but more intense bouts), without it taking up a large amount of your day.
This is just a tiny example of what we can uncover when we get curious. So, why not try it and explore what’s got in your way of making or sustaining your lifestyle change?
Be really honest with yourself. There’s no right or wrong and you don’t need to share it with anyone unless helpful. Ultimately, you are your own best problem solver.
Are you fit enough? Try these at-home fitness tests
There are a range of fitness tests that you can try at home to help assess your current fitness level, recognise areas for improvement, and they can be a great method of tracking your progress.
If you’re interested in finding out more about the different types of at-home fitness tests, including ones suitable in seated positions or for wheelchair users, please take a look at our ‘Home fitness tests’ article.
Useful workouts and exercise guides
Aerobic physical activity (aka cardio):
Strength training exercises:
Flexibility exercises:
- Parasport home workout – guide to stretching and improving your mobility, and can be done in a seated position. This workout routine is ideal for people who are looking for that first step into getting active.
Guides that combine exercise types:
- Customisable mini-workout – can be done in either a seated or standing position; you choose five movements from the activity library and do each for one minute each.
- Being active with a long-term condition – explore the Chartered Society of Physiotherapy’s website for ways to get active with different long-term conditions.
WHO physical activity guidelines for different age groups:
WHO: Physical activity factsheet
NHS physical activity recommendations for different age groups:
ACSM guidelines for different age groups:
Being active with your young child (0-12)
Being active for a better life
Did you know you can track body measurements and your fitness levels in the Evergreen Life app? You can also receive more personalised tips on how to improve other aspects of your wellbeing such as diet, sleep and happiness. Download the app below (if you haven’t already) and take the Fitness Check to start your wellness journey.
Reviewed by:
Dr Claire Marie Thomas MRCGP DFSRH DTMH DipNLP MBChB BMedSci Medical Expert
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