Are You Meeting The Guidelines?

According to new research published by the British Heart Foundation National Centre (BHFNC), nearly two thirds (62.3%) of adults do not know the physical activity guidelines.

The Chief Medical Officer has released a number of guidelines on the amount of physical activity we should be doing throughout our lifecourse.


  1. 150 minutes of moderate aerobic activity a week OR 75 minutes of vigorous aerobic activity a week.
  2. Strength training that works all major muscles on two or more days a week.
  3. Minimise time spent sitting/sedentary.

This activity should be in bouts of 10 minutes or more. One way of achieving your 150 minutes is to do 30 minutes a day, 5 days a week.

What Counts As Moderate/Vigorous Activity?

Moderate activity raises your heart rate, makes you breathe faster and feel warmer. You will still be able to hold a conversation. Examples include: walking fast, water aerobics, pushing a lawn mower or riding a bike on level ground.

Vigorous activity will make you breathe hard and fast. You won't be able to say more than a few words without pausing for breath. Examples include: jogging or running, swimming fast, martial arts or football.

Muscle strengthening exercises include lifting weights, yoga or heavy gardening. Some activities are both an aerobic activity and a strengthening exercise e.g. running or aerobics.