5 min read
How much movement is enough?
Adults benefit from about 150 minutes of moderate activity each week — that is 30 minutes, five days a week. Moderate means you breathe faster but can still talk. You can split it into 10-minute blocks.
Easy ways to move more
Exercise does not have to mean a gym.
- Walk or cycle for short trips instead of taking a boda boda.
- Use stairs, carry water, garden, sweep or dance to music at home.
- Stand up and stretch every 30–60 minutes if you sit for work.
- Twice a week, do strength activities like squats, carrying loads or push-ups against a wall.
Sleep is part of good health
Most adults need 7–9 hours of sleep. Poor sleep is linked with weight gain, low mood, high blood pressure and accidents.
- Go to bed and wake up at about the same time every day.
- Avoid tea, coffee and energy drinks after mid-afternoon.
- Put phones away 30 minutes before bed — screen light delays sleep.
- Keep the room dark, quiet and cool, and use a mosquito net.
Moving safely after illness or injury
If you are recovering from surgery, a fracture, a stroke or a long illness, start gently and build up. Our physiotherapy clinic can design a safe exercise plan for you.
