• Benefits of regular physical activity
• Tips for taking up exercise
• What type of physical activity
• Physical activity recommendations
• New Physical activity guidelines

• It burns fat, and thus can help you achieve and maintain a healthy weight.
• It can improve your heart and circulation, and reduce blood pressure.
• Energy levels are increased, but it can also help you to relax and sleep.
• It can have positive psychological effects, making you ‘feel good’ and can help you combat stress and anxiety
• It can reduce insulin resistance - this means that your body can use insulin more efficiently and this is especially important for people with Type 2 (non insulin dependent) diabetes.
• Levels of HDL or “good” cholesterol are increased
• promote bone density (weight bearing activity) and help prevent osteoporosis.
• It can boost the immune system, making you less susceptible to illness.
• Group activities can be an ideal social event.

Make sure that you consult your GP if you have any concerns about taking up any form of exercise, especially if you are on medication or have a history of heart or circulatory disease. Also seek advice if you have recently had any bone, joint or muscle injury, or not done any form of physical activity for a long time.

Clothing: Preparation is key - wear clothing appropriate for the activity you are taking. Make sure it is loose fitting and comfortable. If you are outdoors, ensure that you wear clothing that makes you visible (particularly in the dark). Footwear should be comfortable and appropriate for the activity you are doing.

Start slowly, build up gradually. Choose an activity that is appropriate for your current state of health e.g. rather than aiming for a marathon race straight away, build up from much smaller runs and change your targets as you become fitter.

How Often – How Long? If you are a beginner, start with 5 minutes a day at least three times a day. Gradually increase the time to the recommended 30 minutes a day on 5 or more days per week. If you are already fairly active, you could start on 15 or 20 minutes and work your way up from there.

How Hard? All the research states a level of ‘moderate intensity’ and no harder. You are looking for a feeling being slightly breathless NOT out of breath. On a scale of 1 – 10 (where 1 is not effort whatsoever, and 10 is exhausted) you should be exercising around 5. This is a point where you can still talk, and are feeling slightly warmer.

Do try to do something on most days rather than cramming it all into a couple of days. The body responds better to regular activity over time.

Find something you enjoy. Keeping fit is not all about tracksuits and training shoes (although for some it is). If it is a more structured exercise (e.g. aerobics) class you are looking for, make sure that the instructor is a qualified class leader. This type of activity is usually more structured, and should involve a warm-up phase, the main activity, followed by a cooling down/stretching phase. If in doubt – ask.

Develop Clear Aims: remaining motivated is essential if you are to keep up with your chosen activity. What are your motives for becoming fitter? Some examples are: to lose weight, to stay healthy, to release tension, to make new friends, or to find time for yourself. In some situations (such as dance classes) fitness comes as an added bonus.

Get fit to do sport – don’t do sport to get fit. If you are a beginner, it is best to stick to the controlled, gentle rhythmical moments previously discussed. By going straight into a sport where there are a lot of jarring, explosive movements (such as squash), you are risking injury.

Maybe find an exercise partner. Having someone to exercise with is often a great way to keep motivated, and it provides two-way encouragement. But beware of competing against each other, especially if your fitness levels are not the same.

Listen to your body. If at any time you feel discomfort STOP. If the discomfort continues long after you have stopped, seek medical advice.

Keep it up, monitor your progress, have fun.

• Children and young people should achieve a total of at least 60 minutes of at least moderate intensity physical activity each day. At least twice a week this should include activities to improve bone health, muscle strength and flexibility
• For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate intensity physical activity on five or more days of the week. This recommendation is also appropriate for older adults; however older adults should also take particular care to keep moving and retain their mobility through daily activity. Additionally, specific activities that promote improved strength, co-ordination and balance are particularly beneficial for older people
• It is likely that for many adults, 45-60 minutes of moderate intensity physical activity a day is necessary to prevent obesity
• The recommended levels of activity can be achieved either by doing all the daily activity in one session, or through several shorter bouts of 10 minutes or more.

The long awaited first UK wide physical activity guidelines have been published by the Department of Health. . This is the first time that Chief Medical Officers guidelines have been UK-wide, and significantly these guidelines take a life-course approach, including guidelines for those under five and over 65 as well as for adults and children.

The full report, technical reports and fact sheets for each of the four age groups can be found at by clicking here.