Movement and strength: a manageable starting point

What weekly activity guidance means

NHS guidance for ages 19–64 describes at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week, plus strengthening on at least two days. Break up long periods of sitting.

At moderate intensity you can usually talk but not sing. With vigorous effort, you may manage only a few words before pausing for breath.

References: [1]

Make room for strength as well

The NHS home-strength guide demonstrates options such as sit-to-stand movements and wall press-ups. Read the full instructions, use suitable support and build up slowly. Choose exercises that fit your current ability.

For chair-based exercises, the NHS specifies a stable chair without wheels that will not slide. If you are unsure about a movement or setup, ask for help adapting it.

References: [2]

Give the action a cue

Pick one moment you can recognise, such as finishing lunch or arriving home. Decide what would make the action easier to repeat: a smaller version, suitable space or company.

Use your weekly plan to record what you actually tried and what helped. You can change the plan after reflecting on how it fitted your day.

Adapt the guidance and seek support

Speak to a GP before starting if you have been inactive for a while, have a medical condition or have concerns about exercising.

References: [1]

If you are aged 65 or over

NHS guidance for adults aged 65 and over includes activity every day, even light movement, and strength, balance and flexibility activities on at least two days a week.

It describes at least 150 minutes of moderate activity weekly, or 75 minutes of vigorous activity if you are already active, or a combination. Adapt activity and intensity to your fitness. Break up long periods of sitting.

If you have been inactive, have medical conditions or have concerns, speak to a GP before starting. If falls or balance worry you, ask for help choosing suitable activity.

References: [3]

Explore seated movement and suitable support

The NHS sitting-exercise page offers gentle seated demonstrations and advises building up gradually. Read the full instructions before trying an activity; check with a GP or a professional involved in your care if you are unsure whether it is suitable.

These demonstrations assume a solid chair without wheels, feet flat on the floor and knees at right angles. Ask for help choosing a suitable setup if those assumptions do not fit your seating or movement needs.

Your next step can be finding an appropriate activity or arranging support. Choose a manageable action without copying a routine that does not suit your circumstances.

References: [4]

A global perspective: WHO

WHO describes physical activity broadly: it can happen during leisure, transport, work or domestic life. Its examples include walking, cycling and wheeling.

WHO emphasises that some activity is better than none and that recommendations include people with chronic conditions and disabilities. This broadens the options beyond organised exercise.

Use age-specific guidance and suitability advice to choose a manageable activity. A global overview and an individual exercise plan serve different purposes.

References: [5]