Part 1: Understanding the UK Physical Activity Guidelines

Physical activity guidelines outline the amount and types of exercise recommended for each stage of life

Whether you’re starting a new fitness routine or just aiming to stay active, knowing the UK’s physical activity guidelines can help you build a healthier lifestyle. These guidelines outline the amount and types of exercise recommended for each stage of life, from kids to seniors, to support better physical and mental health. In this post, we’ll break down what’s recommended, explore the statistics around who’s meeting these goals, and provide easy, free ways to get started.

What are the Physical Activity Guidelines?

The UK Chief Medical Officers provide these guidelines to keep things simple and actionable:

• Adults (19-64 years): Aim for 150 minutes of moderate activity like walking, or 75 minutes of vigorous exercise like running each week. Try to add muscle-strengthening exercises (like squats or push-ups) at least twice weekly to maintain muscle and bone health (NHS, 2021).

• Older Adults (65+ years): Older adults should follow similar aerobic and strength guidelines but also add balance exercises twice a week, such as Tai Chi or yoga, to help prevent falls and stay steady on their feet (Public Health England, 2021).

• Children and Teens (5-18 years): For young people, at least 60 minutes of activity daily is ideal, with a mix of moderate and vigorous activity, plus exercises like running or jumping to support growing muscles and bones (GOV.UK, 2021).

• Toddlers and Infants (Under 5 years): Physical activity is essential for early development, and young children should have at least 180 minutes of light to energetic play spread throughout the day.

  
  

Physical Activity Guidelines - How Are We Doing?

Not everyone is meeting these goals, and the statistics tell us where there’s room for improvement:

• About 63% of adults in the UK meet the aerobic guidelines, but only 34% of men and 24% of women engage in muscle-strengthening activities twice a week. Even though more people are doing aerobic activity, there’s a gap when it comes to resistance training (Sport England, 2023; NHS Digital, 2021).

• For children and teens, only 44.9% are reaching the daily 60-minute activity target, with activity levels often declining as they grow older (GOV.UK, 2021).

These numbers suggest that both adults and young people could benefit from incorporating a wider range of physical activities into their routines to meet their age-specific needs.

Adults should aim for 150 minutes of moderate activity like walking, or 75 minutes of vigorous exercise like running each week

Why This Matters

Meeting these guidelines can help improve health in many ways, including:

• Heart Health: Regular physical activity can lower blood pressure and cholesterol levels, reducing the risk of heart disease (British Heart Foundation, 2023).

• Stronger Muscles and Bones: Resistance exercises help prevent age-related muscle loss, reduce injury risk, and support bone density, which is especially important as we age (British Weight Lifting, 2018).

• Mental Wellness: Exercise releases endorphins, helping to reduce stress and improve mood. Regular physical activity has also been shown to lower symptoms of anxiety and depression (Mental Health Foundation, 2023).

  
  

Easy Ways to Increase Physical Activity for Free

Here are some quick, cost-free ways to start meeting these guidelines, whether you’re at home, work, or out and about:

1. Add Walking to Your Day: Walking is accessible and adaptable. Try taking short breaks to walk around, or consider taking the stairs instead of the lift. Every step counts!

2. Bodyweight Exercises at Home: No equipment? No problem! Exercises like squats, lunges, and push-ups use your own body weight to build strength and can be done anywhere.

3. Simple Balance Exercises: Balance exercises don’t require any equipment—just stand on one leg for a few seconds, practice heel-to-toe walking, or try a few yoga poses. These activities improve stability and help prevent falls, especially for older adults.

   
   

How Unity Can Help You Meet These Goals

At Unity, we understand that everyone’s fitness journey is unique. Our trainers work with you to create a plan that’s both manageable and tailored to your goals, preferences, and fitness level. We’ll help you incorporate a balance of aerobic, strength, and flexibility exercises that fit your life, keeping you motivated and on track to meet the guidelines in a way that’s enjoyable and sustainable.

By understanding and following the UK’s physical activity guidelines, you’re taking steps towards a healthier future. Stay tuned for Part 2, where we’ll dive into the risks associated with not meeting these guidelines and explore how regular movement can help protect against common chronic health issues.

References:

British Heart Foundation, 2023. The Importance of Physical Activity for Heart Health. Available at: https://www.bhf.org.uk 

British Weight Lifting, 2018. #StrengthInNumbers Campaign on Muscle and Bone Health. Available at: https://www.britishweightlifting.org 

GOV.UK, 2021. Physical Activity Guidelines for Children and Young People. Available at: https://www.gov.uk 

Mental Health Foundation, 2023. How Physical Activity Supports Mental Well-being. Available at: https://www.mentalhealth.org.uk 

NHS, 2021. Physical Activity Guidelines for Different Age Groups. Available at: https://www.nhs.uk/live-well/exercise/

NHS Digital, 2021. Statistics on Physical Activity Levels and Muscle Strengthening in the UK. Available at: https://digital.nhs.uk 

Public Health England, 2021. Physical Activity Guidelines for Older Adults. Available at: https://www.gov.uk/government/organisations/public-health-england

Sport England, 2023. Active Lives Survey Results on Physical Activity in the UK. Available at: https://www.sportengland.org