Keep healthy with 150 minutes of exercise a week 

Find out how easy it is to get 150 minutes of exercise each week. In this video, people describe what exercise they find most beneficial, and offer tips and tricks for keeping motivated. Even short bouts of 10-minute activities can count towards your 150 minutes.

Read about the benefits of exercise

Transcript of Keep healthy with 150 minutes of exercise a week

HOW DO YOU GET YOUR 150 MINUTES?

I try to do quite a lot of things each week to stay active.

I cycle a lot.

I cycle into work and back which is about a half hour cycle each way.

I also just generally do little bike rides every now and again.

I'll go to the shops or see my friends on my bike

instead of getting public transport.

I cycle to work every morning and ride home in the evening.

It takes me about 25 minutes.

I find it helps wake me up in the morning.

It's also a good money saver.

If I don't have to pay for transport, it feels better.

On the days that I'm cycling, I feel sort of much zappier.

Not so sluggish.

Like many people, I found it really hard to have regular exercise

during the week or after work.

What I made sure is I have a gym

conveniently positioned between work and home

so I can just drop-off one or two stops before my home,

do my gym exercise and then go home and relax.

For me, it's about trying to incorporate things into my routine.

Trying to mix it up and have variety in my exercise

to make sure I enjoy it.

Swimming is quite good for me because it's relaxing.

Even though I'm exercising and sweating,

I don't feel it because I'm in the water and it's so calm and relaxing.

Once a week at work, we have these yoga sessions.

It's an hour of your lunch break which is the perfect time for it.

I run about three times a week.

A couple of evenings a week and at the weekend.

I go to a running club on a Tuesday night after work

then do about six miles then.

That's a really nice thing.

It's a highlight of my week.

It's really motivating to know that there is a whole other load of people

who are going to be running and they're waiting for me.

We'll go and catch up on our weeks and stuff.

That's really nice because otherwise, I might be tempted to be a bit lazy.

I enjoy jogging because it gives me the time to think.

I can listen to jazz music.

It gets me going.

Running his just a really easy way to be active.

It's free, you don't need any special equipment.

Just a pair of trainers.

You don't have to go anywhere specific,

just open the front door and head off and run wherever you want.

I think it's good for my mental well-being as well.

Helps me get rid of lots of the stresses and strains of the day.

It makes me feel better about life.

Apart from cycling to work and taking the stairs,

I do like to walk, perhaps to the shops at lunchtime,

and try and minimise use of my car in general life.

Of course, I always walk to the pub.

On a weekly basis, I go running three times.

Generally at lunchtime at work

which gives me a chance to get out in the fresh-air and sunlight

and go running for about half-an-hour each time.

Then after that, I go to the gym and do a bit of resistance work there.

And I go to the gym a lot as well.

I like gym classes.

Either dance ones or aerobics are good

because you don't feel like you're doing exercise at the time,

it's quite fun.

I dance round the house whenever I can.

Get hot and sweaty to my favourite songs which is always good fun.

It's about enjoying the exercise you do

to make sure you carry on wanting to do it.

NHS CHOICES

FOR MORE INFORMATION VISIT WWW.NHS.UK

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