According to the Department of Health in England, "adults should aim to achieve at least 150 minutes of moderate to vigorous intensity physical activity every week".

For a busy adult, 150 minutes may sound like a lot, but when you break it down it works out at just over 20 minutes a day, which isn't half as daunting. You could also think of it as two 10 minute sessions - which fits into the busiest of diaries. Kids need more exercise per day - at least 60 minutes to help burn calories, improve agility, balance and co-ordination and to develop strong bones and muscle strength. And the good news is that kids don't need much encouragement to start running around and having fun. It's really quite easy to build activities into family life - such as heading out for a walk, kicking a ball around in the park or taking a brisk walk with the dog.

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  • Exercise provides a whole range of benefits for your physical and mental wellbeing:

    • It keeps your heart healthy
    • Reduces the risk of serious illness and disease
    • Strengthens joints
    • Reduces stress levels
    • Releases feel-good natural chemicals called endorphins to make you smile!

    And pretty soon you should start to feel fitter, stronger and more energetic. Super!

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  • As partners of the Government's Public Health Responsibility Deal, we have pledged to play our part in communicating the Chief Medical Officer's revised physical activity guidelines in order to help keep you enjoying life, moving more and staying healthy.

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  • We should also clarify what we mean by 'physical activity'. We're not expecting you to be the next Olympiad or embark on a mad Rocky-style training regime. In fact, you don't even need to join a gym although you can if you want to. The great thing about exercise is that it comes in all forms and that there is definitely something out there to suit everyone. All you need to do is make sure that whatever activity you choose is having the following effects:

    • You feel a bit warmer and preferably break a sweat
    • Your heart rate increases
    • You breathe harder

    And that's it. Simple.