Taken from the NHS website (Please click HERE for more info)

Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.

Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.

Adults should aim to:

  • do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
  • spread exercise evenly over 4 to 5 days a week, or every day
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity

You can also achieve your weekly activity target with:

  • several short sessions of very vigorous intensity activity
  • a mix of moderate, vigorous and very vigorous intensity activity


As explained by Diet Doctor (Click HERE) you might of heard the saying

‘You can’t outrun a bad diet’

and for the most part its true. For weight loss the food you eat far outweighs the amount of exercise you do. But that doesn’t mean exercise has no role in health and weight loss at all. On the contrary, exercise can have a profound impact on overall health and body composition, especially when combined with healthy eating. The key is understanding how to incorporate different forms of exercise into a healthy lifestyle.

For more information about the different types of exercises please click HERE

YouTube is your best friend for exercise workout videos. You do not need to buy any fancy plans or join a gym (Unless you want to)