You should be physically active each day - anything is better than nothing.
Aged 19 - 64 it is recommended do at least 150 min moderate exercise each week or 75 min vigorous activity exercise each week.
- Moderate means raising your heart rate and making you breathe faster and feel warm - eg brisk walking, dancing, riding a bike.
- Vigorous means breathing hard and fast and can include swimming fast, running or jogging, walking up the stairs, cycling fast or up hills etc.
- Very vigorous exercise HIIT - High Intensity Interval Training) is short bursts of intense activity such as circuits, running up stairs, interval running, lifting heavy weights. Read about the scientific evidence for this.
Muscle-strengthening exercises on at least 2 days a week
- Muscle-strengthening exercises include: carrying heavy shopping, yoga, Pilates, Tai Chi, lifting weights, working with resistance bands, heavy gardening, push-up and sit-downs.
NHS resources include some good aerobic exercise videos from the NHS Fitness Studio and the famous and excellent (and importantly, fun!) Couch to 5K programme
You can start looking for something which might appeal here
If you need to begin improving fitness, this Strength and Flexibility programme can be an easy, equipment-free start.
No time for exercise - try these 10 minute workouts.
The BBC site also has an overview of all the types of exercise and sport
Other age group recommendations and suggestions:
Ages 0 - 5 yrs.
Ages 5 - 18 yrs.
Older people Sitting exercises Other exercises for older people
There is a wide range of good articles on exercise for health on Patient.Info
These are unnecessary and are a rip-off. They can be harmful, so the advice leave them well alone.
If you are exercising and have a good, balanced diet , you will be getting plenty of nutrients for a healthy body, so just give these expensive powders and pills a wide berth.
There is good advice on sports nutrition on this NHS.UK site