How much physical activity do I need to do?

It is recommended that adults achieve 150 minutes of moderate physical activity per week. This can be broken down e.g. doing 30 minutes, 5 times per week. If you are short for time or can’t do 30 minutes of physical activity in one go, break it down into 10 minute slots, every bit counts. Moderate physical activity makes you feel warmer and slightly out of breath, so you can still talk but not sing a song. The good news is you don’t have to spend all day in the gym! Do something you enjoy, plenty of activities count including walking, dancing, swimming, yoga, and team sports.

OR alternatively the recommended physical activity levels can be achieved by doing 75 minutes of vigorous exercise per week, this is where you are significantly out of breath and you can’t hold a conversation.

Remember it is also important to do activities that build the major muscle groups. These include things like carrying or moving heavy loads such as shopping, or exercising using weights. These should be done in addition to aerobic exercise.

It is recommended that children achieve at least 60 minutes of physical activity every day! This can include swimming, riding a bike, playing sports or walking to school.

For more information about the recommended physical activity levels visit

If you have any medical concerns regarding physical activity please speak to you GP before beginning.


What are benefits of getting active?

  • you can have fun and meet new people
  • you can learn new skills
  • you can increase your energy levels and confidence
  • you can reduce stress levels and sleep better
  • it will help you to manage your weight
  • you will have improved, mobility, flexibility, strength, stamina and balance
  • it will help you to prevent and manage medical conditions like type II diabetes

Where can I get active?

Click here

Who can help me to get active?

For further help and advice about getting active phone Havering Health and Sports Development Team 01708 431016 or email This email address is being protected from spambots. You need JavaScript enabled to view it.