The Importance of Regular Exercise for Health and Well-being

Regular physical activity is crucial for maintaining good health and preventing a variety of chronic diseases, such as heart disease, type 2 diabetes, and even certain types of cancer. Exercise strengthens the heart, boosts metabolism, and helps maintain a healthy weight. Whether you’re new to exercise or are looking to improve your routine, even small changes can make a significant difference in your health.

Starting Small and Building Up

If you’re just starting out, it may seem overwhelming at first, but don’t worry—every step counts. Even a brisk daily walk can provide immediate benefits. Begin with something achievable and gradually increase the intensity as your fitness improves. Consistency is key, and as your body adapts, you’ll notice improvements in strength, stamina, and overall well-being. Advice on how much activity you should be involved in depending on your age is below.

What Counts as Moderate Intensity?

Moderate-intensity activities are those that get your heart rate up, make you breathe faster, and cause you to feel warmer. If you can still talk but not sing during the activity, you’re likely working at a moderate intensity. Activities like walking, dancing, swimming, and cycling are great examples.

Recommendations for Adults (18 – 65 years)

Physical activity guidelines for adults suggest the following to promote health and reduce the risk of disease:

• Strengthening activities: Focus on exercises that target all the major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least 2 days a week.
• Moderate or vigorous aerobic activity: Aim for 150 minutes of moderate-intensity activity (e.g., brisk walking, cycling) or 75 minutes of vigorous-intensity activity (e.g., running, swimming) each week. This can be spread over 4–5 days a week or done every day.
• Reducing sedentary time: It’s important to reduce long periods of sitting or lying down. Break up sedentary activities with short bursts of activity throughout the day.

For those aged 65 and over, it’s just as important to stay active:

• Daily activity: Even light activities, like stretching or walking, are beneficial.
• Strength, balance, and flexibility: Incorporate strength, balance, and flexibility exercises at least 2 days a week to prevent falls and improve mobility.
• Some helpful links specifically tailored to patients aged 65 years or older are below (please click on the blue buttons)

Activities for Wheelchair Users or individuals with other disabilities:

For individuals whom have disabilities including those who use a wheelchair, exercise is just as vital. You can achieve similar health benefits by focusing on aerobic and muscle-strengthening exercises.

• Cardiovascular exercises: These can include swimming, wheelchair sports like basketball or netball, wheelchair sprinting, or using adapted exercise machines (like a rowing machine).
• Muscle-strengthening exercises: Focus on building strength in the back, shoulder, and arm muscles to support daily activities and reduce the risk of injury. Resistance bands and adapted gym equipment are excellent tools for muscle strengthening.
• The organisations below provide advice, support and opportunities for disabled people of all ages to become more active (please click on the blue buttons:

Exercise for Children and Young People:

For children under 5 years old, physical activity should be encouraged throughout the day. The goal is to encourage active play, from crawling and rolling to running and jumping. Toddlers (ages 1-2) should be physically active for at least 180 minutes daily, while pre-schoolers (ages 3-4) should aim for 3 hours of activity, including 60 minutes of moderate-to-vigorous activity.

For children and young people aged 5–18, the recommended activity is:

• 60 minutes of moderate or vigorous intensity physical activity every day, such as sports, dancing, or cycling.
• Strengthening activities that target muscles and bones (e.g. gymnastics, football, or resistance exercises) should also be included.

Some resources to help your children be more active are below. (As of with all online resources we would advise parents/ guardians to view all resources themselves to ensure they are appropriate before sharing with their children):

The Key to Success

Remember, physical activity doesn’t have to be a gym workout or a competitive sport. Activities like walking, gardening, dancing, or even cleaning the house can count toward your physical activity goal. What’s most important is that you find an activity you enjoy, stay consistent, and gradually increase the intensity over time.

Your health is a journey, and every step you take today will lead to a stronger, healthier tomorrow. Start small, stay consistent, and see how exercise can improve your life! For more guidance and tips on getting started with exercise, check out our helpful resources below!

Local Exercise Groups: