Making sure we get enough physical activity is vital to ensuring a healthy mind and body.

The recommended guidelines are to fulfill 5 x 30 minutes a week of moderate physical activity.

The benefits to being active are:

• Reduces the risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity.
• Reduces some of the effects of ageing
• Joints, tendons and ligaments will be more flexible
• Help maintain a healthy weight by increasing metobolism
• Can relieve stress and anxiety and make you feel happier
• Increases energy and endurance levels

To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity. How much physical activity you need to do each week depends on your age.

Physical activity for adults

To stay healthy, adults should try to be active daily and should do:

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Why not take the fitness self assessment: http://www.nhs.uk/Tools/Pages/Fitness.aspx

Why not sign up to our resources page to find out more and get a physical activity diary template.

One of the ways the Health Trainer service helps clients and members of the public hit their weekly physical activity target is through the Active in Age sessions we hold on a weekly basis. A low level chair based exercise class aimed at improving flexibility, mobility and circulation for all. Please select the link below for more details.

http://www.nhs-health-trainers.co.uk/programmes/active-in-age/

A great way of achieving the government recommendations of 5 x 30minutes per week is through walking, the link below can provide you with guidance and support for local routes and services to help you get up on your feet.

http://www.walkingforhealth.org.uk/walkfinder/yorkshire-and-humber/east-riding-county-hall