Here are the official guidelines
Exercise delivers physical and mental health advantages — and NHS guidelines say that adults do a minimum of 150 minutes of “moderate intensity” physical activity per week.
You could break this down into 30-minute sessions on five different days throughout the week.
Moderate intensity means working hard enough to break a sweat and breathe a bit heavier, but not so hard that you can’t hold a conversation.
For those who are less fit, overweight, or dealing with health issues, this level of effort might be as simple as walking uphill. But individuals who are already in good shape might be able to run while still chatting away.
Split your sessions
If dedicating 30 minutes a day feels scary, don’t worry. You can divide it into two 15-minute sessions or three 10-minute sessions.
To benefit your heart health, it’s crucial to maintain continuous activity for a minimum of 10 minutes.
If even 30 minutes a day seems like a lot initially, start with five minutes at least three times a day — and work your way up.
Remember, there’s no such thing as “too little”. Even if you don’t exercise at all right now, you will benefit from doing a little bit.
If you’ve been inactive for a while or have specific medical conditions, speak to your GP first. Adapt your activity and intensity to your individual fitness level.
