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Keep healthy with 150 minutes of exercise a week

Media last reviewed: 16/06/2014

Next review due: 16/06/2016

Step right up! It's the miracle cure we've all been waiting for. It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes, and cancer, by up to 50%. It can lower your risk of early death by up to 30%. It’s free, easy to take, has an immediate effect and you don’t need a GP to get some.

Its name? Exercise.

Exercise is the miracle cure we’ve always had, but many of us have forgotten to take our recommended dose for too long. Our health could now be suffering as a consequence.

Exercise is no 'snake oil'. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.

People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

"If exercise were a pill, it would be one of the most cost-effective drugs ever invented," says Dr Nick Cavill, a health promotion consultant.

The health benefits of exercise

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.

Research has found that people who do regular physical activity have:

What counts as exercise?

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

Examples of moderate-intensity aerobic activities are:

  • walking fast
  • water aerobics
  • riding a bike on level ground or with few hills
  • playing doubles tennis
  • pushing a lawn mower

Daily chores such as shopping, cooking or housework don't count towards your 150 minutes. This is because the effort needed to do them isn’t hard enough to get your heart rate up.

Lack of exercise is a modern problem

People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding than for previous generations.

Sedentary lifestyles: a "silent killer"?

Inactivity has been described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Spending hours sitting down watching TV or playing computer games is thought to increase your risk of many chronic diseases, such as heart disease, stroke and diabetes, as well as weight gain and obesity.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down. Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music.

“Previous generations were active more naturally through work and manual labour but today we have to find ways of integrating activity into our daily lives,” says Dr Cavill.

Whether it's limiting the time babies spend strapped in their buggies to encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behaviour.

“This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day,” says Dr Cavill.

Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. For tips on building physical activity and exercise into your day whatever your age, read Get active your way.

Page last reviewed: 11/12/2013

Next review due: 11/12/2015

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The 1 comments posted are personal views. Any information they give has not been checked and may not be accurate.

headin4abikinibod said on 01 June 2013

Woah those stats are scary....83% lower risk of osteoporosis and 50% lower risk of diabetes and colon cancer?! I'm up jogging around the office!

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