Guidance

Physical activity for adults and older adults: 19 and over (text of the infographic)

Published 7 September 2019

© Crown copyright 2019

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This publication is available at https://www.gov.uk/government/publications/physical-activity-guidelines-adults-and-older-adults/physical-activity-for-adults-and-older-adults-19-and-over-text-of-the-infographic

The infographic summarises the UK Chief Medical Officers’ physical activity guidelines, 2019.

Benefits of physical activity

Physical activity:

  • benefits health
  • improves sleep
  • maintains healthy weight
  • manages stress
  • improves quality of life

Physical activity reduces your chance of:

  • type 2 diabetes by up to 40%
  • cardiovascular disease by up to 35%
  • falls and depression by up to 30%
  • joint and back pain by up to 25%
  • cancers (colon and breast) by up to 20%

How much physical activity

Some is good, more is better. Make a start today: it’s never too late. Every minute counts.

Be active – at least 150 minutes of moderate intensity per week (increased breathing and able to talk) or at least 75 minutes of vigorous intensity per week (breathing fast and difficulty talking), or a combination of both.

Examples of moderate intensity activity are:

  • swimming
  • brisk walking
  • cycling

Examples of vigorous intensity activity are:

  • running
  • climbing stairs
  • sport

Build strength

To keep muscles, bones and joints strong, build strength on at least 2 days a week.

Examples of bone and muscle strengthening activities are:

  • carrying heavy bags
  • gym
  • yoga

Minimise sedentary time by breaking up periods of inactivity.

Balance activities for older adults

For older adults, to reduce the chance of frailty and falls, improve balance 2 days a week.

Examples of balance activities are:

  • dancing
  • bowls
  • Tai Chi
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