Regular physical activity lowers the risk of heart disease and stroke. It helps control blood pressure, improves cholesterol levels, helps the body use blood sugar, and makes it easier to keep a healthy weight. It also lifts mood and improves sleep.
How much and what kind
- Aerobic activity: 150–300 minutes of moderate activity a week (brisk walking, cycling, swimming), or 75–150 minutes of vigorous activity (running, fast cycling), or a mix. This is the World Health Organization's recommendation for adults.
- Muscle strengthening: on two or more days a week — body-weight exercises, resistance bands or weights.
- Less sitting: break up long periods of sitting with a few minutes of movement.
Some activity is better than none. If you are starting from zero, even small amounts bring benefits, and you can build up gradually.
Getting started safely
- Warm up for five minutes and cool down afterwards.
- Increase time before intensity: walk longer before you walk faster.
- Choose activities you enjoy — you are more likely to keep them up.
- If you have a heart condition, high blood pressure, diabetes or you haven't been active for a long time, talk to your doctor about a safe starting level.
Warning signs — stop and get help
Stop exercising and call 115 if you have chest pain or pressure (especially if it spreads to the arm, jaw or back), severe shortness of breath, fainting, or a racing or irregular heartbeat that doesn't settle with rest. See the emergency page for other urgent signs.
Keeping track
A simple log of minutes and how you felt helps you see progress and spot changes worth mentioning to your doctor.
Tools for this
This is general information. Your doctor can tell you what level of activity is safe for you, especially if you have a heart condition or take heart medicines. This guide is general information, not medical advice — see our safety note.