How much activity should you do?
Aim for 30 minutes of moderate intensity activity or 15 minutes of vigorous activity on at least five days a week.
Moderate intensity means your breathing is increased but you're still able to talk.
Vigorous intensity means you're breathing fast and have difficulty talking.
Also do activities that improve your muscle strength on two or more days a week.
What can you do?
Moderate exercise means walking quickly, cycling on flat ground or a leisurely swim.
Vigorous exercise means running, cycling fast or up hills, or fast swimming.
Improve muscle strength by heavy gardening, carrying groceries, or yoga.
How can you move more?
For a simple way to move more, start walking further each time and find new opportunities to walk.
- Get off the bus a stop earlier.
- Take the stairs instead of the escalator or lift.
- Have a walking meeting or catch up with friends.
- Do an extra five minutes when walking the dog.
- Walk to the shops to pick up a few items.
- Use a pedometer to keep track of your steps – aim for 10,000 a day.
Why don’t you try one of our events?
Top tips to get active and reduce your risk of Type 2 diabetes
- Pick a day and time that best suits you and set a reminder.
- Choose an activity you enjoy—you’re more likely to stick to it.
- Ask a friend or family member to join in.
- Before the activity, make sure you warm up to prevent injury.
- Have fun.
Where else can you find help to get active?
The NHS website has great tips and tools for getting active, whether you’re a complete beginner or want to step it up. Try something new today.