How Active?

You've taken the first steps towards
being more active - but how active
should you be and how often?
Find out what kind of activities will
improve your fitness levels and
help you get the best results.

If you're not doing any exercise at the moment, and don't have any health problems, it's a good idea to aim for 30 minutes of moderate activity a day, 5 days a week.

That might sound like a lot, but 'moderate' activity can be anything that makes you slightly out of breath and increases your heart rate, like a brisk walk. Studies show that moderate exercise is just as good for your health as breaking a sweat in the gym, and it's easy to fit into your everyday life, too - check out the list below to see what you can do today.

Moderate Activities

Painting or decorating

Walking at 3 or 4 mph

Vacuuming

Golf

Badminton

Tennis doubles

Mowing the lawn

Cycling at 10-12mph

As well as moderate exercise, here are some examples of other kinds of activities which can also help you towards your fitness goal.

Light activities

Ironing

Cleaning and dusting

Walking or strolling at 2mph

Vigorous Activities

Aerobic dancing

Cycling at 12 - 14 mph

Swimming - crawl, 50 yards per minute

Tennis - singles

Running