Exercise for health and wellbeing
Overview
Regular physical activity has many benefits to health, including mental health and well being. People who are physically active have up to a 50% reduced risk of developing the major chronic diseases such as coronary heart disease, stroke, diabetes and some cancers and a 20-30% reduced risk of premature death.
This page focuses on how exercise can be used to help treat or prevent a wide range of health conditions. It is an overview about the benefits of exercising, and in some cases, the types of exercises here may apply more practically after you have had your treatment and are more mobile.
However, if you have mobility challenges, you may also be interested in this NHS exercise page which gives advice about exercises you can do while sitting: Go here for NHS help and advice about exercises you can do while sitting
Your heart and lungs have to work harder after an operation to help your body to heal. So while you wait for your operation try and increase your activity levels. Try to do any activity which makes you feel out of breath at least three times per week.
Swimming can be helpful for those with obesity or joint pain. Start slowly, stay within your limits and stop and ask for medical advice if you develop new problems including chest pain, dizziness or irregular heartbeats.
Your GP may be able to signpost you to local exercise groups.
Exercise for rehabilitation
Exercise plays a significant role in helping people to recover after a serious illness or injury. For example, if you have had a heart attack, it is very important to remain active to improve the strength of your heart and reduce your risk of having another heart attack.
After a major illness or health condition, such as a heart problem, it is important that exercise for rehabilitation is carefully planned and based on your previous fitness and activity levels.
In this situation, an exercise specialist will be able to provide you with assistance and advice regarding the appropriate amount of exercise and the correct level of intensity.
Recommended physical activity levels
- Children under 5 should do 180 minutes every day.
- Young people (5-18) should do 60 minutes every day.
- Adults (19-64) should do 150 minutes every week.
- Older adults (65 and over) should do 150 minutes every week.
Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.
People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers.
Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.
Health benefits
It has been said that if exercise were a pill, it would be one of the most cost-effective drugs ever invented! People who do regular physical activity have:
- up to a 35% lower risk of coronary heart disease and stroke
- up to a 50% lower risk of type 2 diabetes
- up to a 50% lower risk of colon cancer
- up to a 20% lower risk of breast cancer
- a 30% lower risk of early death
- up to an 83% lower risk of osteoarthritis
- up to a 68% lower risk of hip fracture
- a 30% lower risk of falls (among older adults)
- up to a 30% lower risk of depression
- up to a 30% lower risk of dementia
What counts?
To stay healthy or to improve your health, adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week.
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.
Examples of moderate-intensity aerobic activities are:
- walking fast
- water aerobics
- riding a bike on level ground or with few hills
- playing doubles tennis
- pushing a lawn mower
The information on this page has been adapted by NHS Wales from original content supplied by NHS website nhs.uk
Rydym yn croesawu gohebiaeth a galwadau ffôn yn y Gymraeg neu'r Saesneg. Atebir gohebiaeth Gymraeg yn y Gymraeg, ac ni fydd hyn yn arwain at oedi. Mae’r dudalen hon ar gael yn Gymraeg drwy bwyso’r botwm ar y dde ar frig y dudalen.
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