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Increased Fitness
Regular exercise causes the following physical changes to occur in your body: ​
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Stronger heart and lungs
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Improved circulation
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Weight loss
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Improved muscle strength
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Improved flexibility
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Stronger bones
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Increased energy
Improved Mental Health
Regular exercise can improve mental health by: ​
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Releasing endorphins and elevating mood
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Increasing self worth and confidence
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Improving sleep quality
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Allowing you to meet new people
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Lowering stress levels
Reduced risk of illness
Exercise has been proven to reduce the risk of:
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Heart disease
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Stroke
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Type 2 Diabetes
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Cancer
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Osteoarthritis
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Falls
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Mental health difficulties
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Dementia
How much should I exercise?
It is recommended that adults should carry out the following amount of exercise each week:
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150 minutes of medium intensity cardio exercise e.g. cycling or fast walking
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Strengthening exercises 2-3 days per week that work all the major muscles
OR
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75 minutes of high intensity cardio exercise e.g. running or tennis
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Strengthening exercises 2-3 days per week that work all the major muscles
OR
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A mix of medium and high intensity cardio exercise
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Strengthening exercises 2-3 days per week that work all the major muscles
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It is important to set goals that are realistic and maintainable. Do whatever works for you and remember, all physical activity is worthwhile!
