COVID-19: Click here for the latest updates and vaccine news

×
The simple shortcut to help you work out faster in 2021
Monday, 4 January · 2 min read

Did you know it’s recommended that all adults do some moderate exercise for at least 150 minutes a week? That’s a whole 2.5 hours of getting sweaty.

But there’s a clever way you can cut that time in half. If you exercise vigorously, you only need to do 75 minutes a week. What counts as vigorous? Exercise that makes you breathe hard and fast, so you won’t be able to say more than a few words without stopping to take a breath.

Here are some examples of moderate and vigorous workouts:

Moderate Vigorous
brisk walking jogging or running
riding a bike fast swimming
dancing football, rugby, netball, hockey
rollerblading aerobics

Try the 3 gym-free exercises below to help reach your target.

  1. Dancing is an aerobic activity that also helps improve your balance and coordination. It's great for people of all ages, shapes and sizes.
  2. Outdoor, wild and sea swimming are all possible, even if there are COVID-19 restrictions in place. Swimming gives your whole body a workout.
  3. Walking stimulates the cardiovascular system – your heart, lungs and circulation. It also boosts the stamina of your lower muscles, including in the legs and hips.
Quote of the day

Fitness – if it came in a bottle, everybody would have a great body.

Cher

Quick Quiz
You can reduce your risk of getting illnesses such as heart disease, stroke and type 2 diabetes by 10% when you exercise regularly – true or false?