Cymraeg
If exercise or activity were a pill, everyone would be taking it!
There is evidence that exercise has a positive effect on a number of different areas.
It can reduce your risk of heart disease, stroke, type 2 diabetes, cancer, falls and fractures. Exercise also has a positive impact on your mental health in the short and long-term as it reduces the risk of stress, depression and developing Alzheimer’s disease.
Due to this, exercise increases the average period of time a person may expect to live (your life expectancy).
During your life, exercise has been shown to improve your self esteem, mood, sleep and sex life as well as your strength, bone density and co-ordination.
Doing anything is better than nothing, but there is guidance to help you understand how much you should aim to do for the best result.
If you would like to have a printed copy of the information above, please use this link
Current UK Guidelines
There is guidance to help you understand how much physical activity we should aim for to get the best result.
There is slightly different guidance for:
Children
Physical activity guidelines for children (under 5 years) – NHS
Early childhood
Physical activity guidelines for children and young people – NHS
Young people
Adults
Physical activity guidelines for older adults – NHS
Adults
Exercise – NHS
Disabled adults
Suggests to aim for at least 150 minutes of moderate intensity activity every week. Use the talk test to see if you are working at a moderate level – you can talk, but not sing! If you have difficulty talking without pausing, you are working at a vigorous intensity. Do muscle strengthening and balance activities twice a week.
Disability Sport Wales deliver lots of opportunities for inclusive sports in your local area. You can search for sporting opportunities by disability, sport or local authority.
Pregnant people
Suggests to aim for at least 150 minutes of moderate intensity activity every week. Do muscle strengthening activities twice a week. If you are not active, start gradually but if are already active, keep going. There is no evidence of harm, listen to your body and adapt just don’t bump the bump!
After childbirth
Suggests to aim for at least 150 minutes of moderate intensity activity every week. Build back up to muscle strengthening activities twice a week but start pelvic floor exercises as soon as you can and continue daily. If you are not active, start gradually but if you were active prior to childbirth, restart gradually. There is no evidence of harm to exercise following birth, listen to your body and adapt.
