To stay healthy, it's recommended you do at least 150 minutes of moderate activity every week.
The NHS have guidelines on the amount of physical activity we should be doing in relation to our age.
- Early Years (Under 5's; for infants not yet walking)
- Children and Young People (5-18 years)
- Adults (19-64 years)
- Older Adults (65+ years)
WHAT COUNTS AS MODERATE ACTIVITY?
Examples of activities that require moderate effort for most people include:
- walking fast
- water aerobics
- riding a bike on level ground or with few hills
- doubles tennis
- pushing a lawn mower
Moderate 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 level is if you can still talk, but you can't sing the words to a song.
TOP TIPS FOR GETTING YOUR 150 MINUTES
- Start small – break down into 10 minute sessions throughout the day and build up
- Set goals that are specific and achievable
- Plan physical activity that fits in with the rest of your day
- Keep moving – everyday activities count
- Involve family and friends to make activities more fun and social
- Do a variety of enjoyable activities. Don't be afraid to try something new
- Set reminders to keep physically active
- Monitor progress – keep a diary
- Reward yourself when you achieve a goal
Keeping Healthy in the Workplace
Want to be more active and healthy in the workplace but need some additional ideas/motivation?
Register you and your colleagues for FREE with the Birmingham Workplace Challenge.