Regular exercise: where to start?

Regular physical activity is a habit with positive effects on heart and vascular health, muscle and bone strength, sleep and mood. The World Health Organization recommends that adults do at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic activity a week, plus muscle-strengthening exercise on at least two days a week. If you have been inactive for a long time, building up step by step is the safest way to reach that goal.

What is moderate-intensity activity?

It is activity at a pace where you can talk but not sing: brisk walking, cycling on the flat, swimming, gardening or dancing. During vigorous activity it becomes hard to say more than a few words: running, cycling uphill or fast swimming.

Getting started

1. Start small: Begin with 10-minute walks a day and add a few minutes each week.
2. Warm up and cool down: Warm up at an easy pace for 5 to 10 minutes before exercise and stretch afterwards.
3. Suitable shoes: For walking and running, choose shoes that fit well and support the heel.
4. Drink water: Keep up your fluid intake before, during and after exercise.
5. Listen to your body: Mild muscle tiredness is normal; sharp pain is a sign to stop.

Protecting your joints

• Vary the type of exercise; do not strain the same joint every day.
• Muscle-strengthening exercises support joints such as the knees and lower back.
• Losing excess weight reduces the load on the knees and hips in particular.
• Instead of long runs on hard surfaces, also try walking, swimming or cycling.

Adding movement to daily life

You do not have to go to a gym. Taking the stairs instead of the lift, walking short distances and getting up for a few minutes every hour when you sit for long periods all add to your total activity.

When to talk to a doctor

If you have a long-term condition such as heart disease, high blood pressure, diabetes or joint problems, if you have been inactive for a long time, or if you have chest pain, dizziness or unusual breathlessness during exercise, talk to your doctor before starting a new programme.

This article is for general information only; please consult your doctor for an exercise programme that suits you.