Active lifestyles

Preparing for your project!

When you are working on your project at the end of this course, you will need to be able to demonstrate that you know and understand the terms active lifestyle and sedentary lifestyle, making reference to current physical activity guidelines stated by the National Health Service (NHS). You will also need to be able to give examples of moderate and vigorous activities for health and fitness. This includes:

  • Active lifestyle
  • Sedentary lifestyle
  • Moderate and vigorous activities for health and fitness

You’ll find lots of useful information over the following pages to help you complete this part of your project.

Think first

Do you know what the difference is between an active lifestyle and a sedentary lifestyle? Type some ideas into the box below before you move on.

An active lifestyle helps to support strong physical and mental health. Regular physical activity can also help to reduce the risk of developing certain diseases, such as cancer, type 2 diabetes and obesity. It is important to be active at every age, in order to stay fit and healthy throughout life.

The National Health Service (NHS) sets out guidelines for the amount of physical activity that we should aim to do each week. The amount of activity you need to do each week depends on your age. Click through the slide panel below to see guidance on physical activity levels for different age groups.

  • Early childhood (under 5 years)

    Once children can walk on their own, they should be physically active every day for at least 180 minutes (3 hours). This should be spread throughout the day, and may be indoors or outside. This activity time may include light activity such as standing up, walking and moving around as well as more active play, such as running, climbing, cycling, etc.

  • Young people (aged 5 to 18 years)

    To stay healthy, young people need to do:

    • At least 60 minutes (1 hour) of physical activity every day – this can be made up of moderate activity, such as playing in the playground or walking and vigorous activity, such as running or swimming.
    • Exercises for strong muscles (such as sit-ups, press-ups and gymnastics) and exercises for strong bones (such as jumping, skipping, running and dancing) – these exercises should be done three times per week.

  • Adults (aged 19 to 64 years)

    To stay healthy, adults should aim to be active every day and they should follow one of these three options:

    Option 1

    • At least 150 minutes (2½ hours) of moderate activity every week, such as brisk walking or cycling on level ground
    • Strength exercises on two or more days a week, working all of the major muscles (legs, hips, back, stomach, chest, shoulders and arms) – for example, lifting weights, body weight exercises such as planks, press-ups or sit-ups, and yoga.

    Option 2

    • 75 minutes of vigorous activity every week, such as running, playing tennis or football.
    • Strength exercises on two or more days a week, working all of the major muscles (legs, hips, back, stomach, chest, shoulders and arms) – for example, lifting weights, body weight exercises such as planks, press-ups or sit-ups, and yoga.

    Option 3

    • A mix of moderate and vigorous activity every week. For example, you may do two 30-minutes runs (vigorous activity) and 30 minutes of brisk walking (moderate activity). One minute of vigorous activity provides the same health benefits as two minutes of moderate activity, so this can help you to work out how to combine activities to achieve your goal.
    • Strength exercises on two or more days a week, working all of the major muscles (legs, hips, back, stomach, chest, shoulders and arms) – for example, lifting weights, body weight exercises such as planks, press-ups or sit-ups, and yoga.

  • Older adults (aged 65 years and over)

    To stay healthy, adults aged 65 and over should try to be active daily (as long as they are generally fit and have no health conditions that limit their mobility). They can choose to follow one of these three options:

    Option 1

    • At least 150 minutes (2½ hours) of moderate activity every week, such as walking, dancing or water aerobics.
    • Strength exercises on two or more days a week, working all of the major muscles (legs, hips, back, stomach, chest, shoulders and arms) – for example, lifting weights, body weight exercises such as planks, press-ups or sit-ups, and yoga.

    Option 2

    • 75 minutes of vigorous activity every week, such as running, playing tennis or football.
    • Strength exercises on two or more days a week, working all of the major muscles (legs, hips, back, stomach, chest, shoulders and arms) – for example, lifting weights, body weight exercises such as planks, press-ups or sit-ups, and yoga.

    Option 3

    • A mix of moderate and vigorous activity every week. For example, you may do two 30-minutes runs (vigorous activity) and 30 minutes of brisk walking (moderate activity). One minute of vigorous activity provides the same health benefits as two minutes of moderate activity, so this can help you to work out how to combine activities to achieve your goal.
    • Strength exercises on two or more days a week, working all of the major muscles (legs, hips, back, stomach, chest, shoulders and arms) – for example, lifting weights, body weight exercises such as planks, press-ups or sit-ups, and yoga.

Key point

Moderate activities are classed as those that require moderate effort for most people; they produce moderate increases in breathing/heart rate. Vigorous activities are classed as those that require vigorous effort for most people; they produce larger increases in breathing/heart rate.