Exercising also helps keep you fit and strong. You can do things like walking to school or work, walking the dog, cycling, swimming, dancing or playing a sport.
The amount of physical activity you need to do each week will be different depending on your age:
What counts as moderate aerobic activity?
Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate level is if you can still talk, but you can't sing the words to a song.
- walking fast
- water aerobics
- riding a bike on level ground or with few hills
- doubles tennis
- pushing a lawn mower
What counts as vigorous aerobic activity?
Vigorous activity makes you breathe hard and fast. If you're working at this level, you won't be able to say more than a few words without pausing for breath.
- jogging or running
- swimming fast
- riding a bike fast or on hills
- singles tennis
- skipping rope
Download the Active10 App
Active 10 tracks your walking and shows you when to increase your pace to benefit your health. The app is designed to quickly and simply help you do more brisk walking in bursts of ten minutes, known as Active 10s. It tracks all your walking and rewards your progress.
What activities strengthen muscles?
Muscle strength is necessary for:
- all daily movement
- to build and maintain strong bones
- to regulate blood sugar and blood pressure
- to help maintain a healthy weight
Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like a bicep curl or a sit-up. A set is a group of repetitions.
For each strength exercise, try to do:
- at least one set
- eight to 12 repetitions in each set
To get health benefits from strength exercises, you should do them to the point where you struggle to complete another repetition.
There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:
- lifting weights
- working with resistance bands
- doing exercises that use your own body weight, such as push-ups and sit-ups
- heavy gardening, such as digging and shovelling
Where can I get support from?
If you would like to lose weight or would like to attend a Health Walk, OneLife Suffolk offer a variety of different options.
They can be contacted using the details below.
Phone: 01473 718193
Address: OneLife Suffolk, Inspire Suffolk, Lindbergh Road, Ipswich, IP3 9QX
Self-Refer: You can self-refer to OneLife Suffolk