Why exercise is important

Regular exercise and physical activity is one of the most important things you can do for your health.

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The benefits of exercise

There is strong scientific evidence that being physically active can help you lead a healthier and happier life. We are committed to providing exercise opportunities and positive activity experiences that allow you to boost your health, feel better and have fun.

Exercise combats health conditions and disease

Regular exercise helps lower your risk of developing a wide range of health conditions such as heart disease (35% risk reduction), type 2 diabetes (50% risk reduction), colon cancer (50% risk reduction), breast cancer (20% reduction), osteoarthritis (83% lower risk), depression (30% risk reduction). 

Exercise prevents premature death

Regular physical activity helps to keep you living longer by reducing your risk of dying prematurely by 30%.

Exercise helps you control your weight

Engaging in regular exercise and physical activity prevents excess weight gain and helps you to maintain a healthy weight.

Exercise improves mood

Physical activity and exercise stimulates brain chemicals that leave you feeling happier and more relaxed.

Exercise promotes better sleep

Regular physical activity can help you fall asleep faster and enjoy a deeper sleep.

Exercise can be fun... and social

Exercise and physical activity can be enjoyable.  It gives you a chance to unwind, de-stress and engage in activities that make you happy.  It also helps you to connect with colleagues, family and friends.

Am I doing enough exercise?

How much exercise you need to do to stay healthy depends on your age. Find out the recommendations for your age group.

Young people aged 5-18 years

To maintain a basic level of health, children and young people aged 5 to 18 need to:

  • do moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day
  • do vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week
  • minimise the amount of time spent being sedentary (sitting) for extended periods

Adults aged 19-64 years

To stay healthy, adults aged 19-64 should try to be active daily and should:

  • do at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week

or

  • comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity
  • do physical activity to improve muscle strength on at least two days a week
  • minimise the amount of time spent being sedentary (sitting) for extended periods

Older adults aged 65+

Older adults should try to be active daily and should try to do:

  • at least 150 minutes (2 ½ hours) of moderate intensity exercise in bouts of 10 minutes or more – one approach is to do at least 30 minutes on at least five days a week, plus strength exercises on at least two days a week. Physical activity that improves balance and coordination should also be included two days per week

For those who are already active

  • 75 minutes of vigorous intensity aerobic activity spread across the week plus strength exercises on at least two days a week. Physical activity that improves balance and coordination should also be included two days per week

All older adults should minimise the amount of time spent sitting for prolonged periods of time.

Before you start any new exercise programme, especially if you haven’t exercised for a long time, have chronic health problems or other concerns, you should evaluate your health.  Read and answer the Physical Activity Readiness Questionnaire (PAR Q).

If you require more specific exercise guidelines or have any queries or concerns we are happy to help.

Contact us

Institute of Sport and Exercise

ISE@dundee.ac.uk

+44 (0)1382 384122