150 active minutes – everyday ways to be more active
Many of us aren't too keen on the idea of exercise. It might be that we’re too busy or we simply can’t face the thought of it. But most people are not getting the amount of activity they need to stay healthy. Only 1 in 20 people are actually doing the right kind of activity they need each week. And sitting down for hours watching TV or playing computer games can also increase the risk of poor health.
Building activity into your day keeps your heart healthy, reduces your risk of serious illness and strengthens joints. It can also be a great way of reducing your stress levels and lifting your mood if you’re feeling down.
Being active means getting your heart rate up, feeling warmer (perhaps even breaking into a light sweat) and making your lungs work harder, for 150 minutes each week.
Feel good inside too!
Being more active isn’t just about feeling stronger, fitter and more energetic. You can also get a great sense of achievement if you decide to learn to dance or take up a new sport, and you’ll feel loads more confident too.
Everyone has to start somewhere! Choose what you can do easily, and build on it. It can also be really satisfying seeing how you improve.
Top tips – get going, your way!
Love your heart
You’re special and you deserve to have a healthy heart! Try making a promise to yourself to be more active, more often.
Every 10 minutes count!
You don’t have to do all 150 minutes in one go. It’s better if you spread it throughout the week in 10, 20 or 30 minute chunks.
See our tips for fitting more activity in to your daily routine
Get active for free
Activity doesn’t have to be expensive. Taking up a sport or joining a gym offer great opportunities to get fit, but there are also loads of fun, easy ways you can get more active for free.
Find ways to get active for free, on NHS Choices
Plan ahead
Try thinking about your day or week ahead and work out when you can spend a little time to get your heart rate going. Try making a weekly plan – it’ll help you see where you can it in more easily
Try these 10 minute workouts, on NHS Choices
Variety is the spice of life
Finding new ways to be active, different routes, different places and with different people all mean it doesn’t have to be boring.
Find out about Nordic walking, on NHS Choices
Do it your way
Activity can be fun and social if you try new ways of being active with friends and family. But it can also be a great way of having time to yourself, if you have a busy home or work life. Try a 15 minute walk after dinner – it can be a great opportunity to clear your head.
See more walking tips
Keep dancing!
You don’t need to take up a new sport to get active. Dancing is a great way to get your 150 active minutes.
Watch the belly dancing video, on NHS Choices
Green fingers
You don’t need to go to the gym to get active, why not swap the living room for the garden? Gardening is a great way of getting outdoors and being active – you could even have fun growing your own veggies too!
Use your feet
If you spend a lot of time sitting down during the day try to find ways of reducing it with active alternatives. Even standing or walking is better for you. It might seem like a small change but getting up and about in your daily routine does make a difference. Small amounts soon add up to a more active and capable body for the long term. See how many times in a day you can use your feet.