Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.(NHS)
For more information, see the fitness section of Live Well:
- physical activity guidelines for adults aged 19-64
- physical activity guidelines for adults aged 65 and over
- getting fit without the gym
- 10 minute workouts
- walking for health
I include some information from a calorie book indicating hourly calorie expenditure. I would probably trust the calculator above more than the below table which is for an indication of relative calorie burn only.
|Cycling mod, hard||192,507||256,660|
|Walking – moderate||168||224|
|Gardening – active||276||368|
This is a link to a guide to Nottinghamshire’s waterside car free route.
Change4Life is all about making small changes for a healthier future. Eight easy ways to Change4Life are: 60 active minutes, 5 a day, sugar swaps, snack check, me sized meals, meal time, cut back fat and up and about.
Get Moving Nottingham
Directory of Healthy Living Opportunities
This document includes information on a wide range of physical activity and healthy eating opportunities for children, young people and families.