🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 75 (from laksa043)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa075.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/","crawl_time":1776285759,"first_indexed_time":1708026515,"http_code":200,"src_unparsed":"uk,nhs,www!\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/ s443","src_root_hash":"11359509702434384875","history_drop_reason":null,"meta_title":"Physical activity guidelines for adults aged 19 to 64 - NHS","meta_descriptions":["General health and fitness guidelines for adults aged 19 to 64, including tips on how to achieve 150 minutes of moderate intensity activity a week."],"attrs_boilerpipe_text":"Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.\nSpeak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.\nAdults should aim to:\ndo strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week\ndo at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week\nspread exercise evenly over 4 to 5 days a week, or every day\nreduce time spent sitting or lying down and break up long periods of not moving with some activity\nYou can also achieve your weekly activity target with:\nseveral short sessions of very vigorous intensity activity\na mix of moderate, vigorous and very vigorous intensity activity\nThese guidelines are also suitable for:\ndisabled adults\npregnant women and new mothers\nWhen you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.\nAfter your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy.\nWhat counts as moderate aerobic activity?\nModerate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.\nExamples of moderate intensity activities include:\nbrisk\nwalking\nwater aerobics\nriding a bike\ndancing\ndoubles tennis\npushing a lawn mower\nhiking\nrollerblading\nWhat counts as vigorous activity?\nVigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.\nIn general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.\nMost moderate activities can become vigorous if you increase your effort.\nExamples of vigorous activities include:\nrunning\nswimming\nriding a bike fast or on hills\nwalking up the stairs\nsports, like football, rugby, netball and hockey\nskipping\naerobics\ngymnastics\nmartial arts\nFor a moderate to vigorous workout,\nget running with Couch to 5K\n, a 9-week running plan for beginners.\nWhat counts as very vigorous activity?\nVery vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.\nThis type of exercise is also known as High Intensity Interval Training (HIIT).\nExamples of very vigorous activities include:\nlifting heavy weights\ncircuit training\nsprinting up hills\ninterval running\nrunning up stairs\nspinning classes\nWhat activities strengthen muscles?\nTo get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.\nThere are many ways you can strengthen your muscles, whether you're at home or in a gym.\nExamples of muscle-strengthening activities include:\ncarrying heavy shopping bags\nyoga\npilates\ntai chi\nlifting weights\nworking with resistance bands\ndoing exercises that use your own body weight, such as push-ups and sit-ups\nheavy gardening, such as digging and shovelling\nwheeling a wheelchair\nlifting and carrying children\nTry exercise routines like:\nstrength workout videos in our\nFitness Studio exercise videos\nYou can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you.\nMuscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity.\nTake the healthy choices quiz\nIf you want to improve your health and wellbeing but are not sure where to start, the\nhealthy choices quiz on the NHS Better Health website\ncan give you personalised advice about how to live a healthier life.\nMore information\nEasy Read leaflet\nEasy Read guide for people aged 19 to 64 (PDF only, 2.1 MB)\nPhysical activity recommendations for other age groups\nPhysical activity guidelines for children (under 5 years)\nPhysical activity guidelines for children and young people\nPhysical activity guidelines for older adults\nGOV.UK also has a number of physical activity guidelines as infographics\n.","attrs_markdown":"\n\n[Skip to main content](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/#maincontent)\n\n- [Health A to Z](https:\/\/www.nhs.uk\/health-a-to-z\/)\n- [NHS services](https:\/\/www.nhs.uk\/nhs-services\/)\n- [Healthy living](https:\/\/www.nhs.uk\/live-well\/)\n- [Mental health](https:\/\/www.nhs.uk\/mental-health\/)\n- [Care and support](https:\/\/www.nhs.uk\/social-care-and-support\/)\n- [Home](https:\/\/www.nhs.uk\/)\n- Browse More\n\n1. [Home](https:\/\/www.nhs.uk\/)\n2. [Healthy living](https:\/\/www.nhs.uk\/live-well\/)\n3. [Exercise](https:\/\/www.nhs.uk\/live-well\/exercise\/)\n\n[Back to Exercise](https:\/\/www.nhs.uk\/live-well\/exercise\/)\n\n# Physical activity guidelines for adults aged 19 to 64\n**Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.**\n\nSpeak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.\n\nAdults should aim to:\n\n- do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week\n- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week\n- spread exercise evenly over 4 to 5 days a week, or every day\n- reduce time spent sitting or lying down and break up long periods of not moving with some activity\n\nYou can also achieve your weekly activity target with:\n\n- several short sessions of very vigorous intensity activity\n- a mix of moderate, vigorous and very vigorous intensity activity\n\nThese guidelines are also suitable for:\n\n- disabled adults\n- pregnant women and new mothers\n\nWhen you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.\n\nAfter your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy.\n\n## What counts as moderate aerobic activity?\nModerate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.\n\nExamples of moderate intensity activities include:\n\n- brisk [walking](https:\/\/www.nhs.uk\/live-well\/exercise\/walking-for-health\/)\n- water aerobics\n- riding a bike\n- dancing\n- doubles tennis\n- pushing a lawn mower\n- hiking\n- rollerblading\n\n## What counts as vigorous activity?\nVigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.\n\nIn general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.\n\nMost moderate activities can become vigorous if you increase your effort.\n\nExamples of vigorous activities include:\n\n- running\n- swimming\n- riding a bike fast or on hills\n- walking up the stairs\n- sports, like football, rugby, netball and hockey\n- skipping\n- aerobics\n- gymnastics\n- martial arts\n\nFor a moderate to vigorous workout, [get running with Couch to 5K](https:\/\/www.nhs.uk\/live-well\/exercise\/get-running-with-couch-to-5k\/), a 9-week running plan for beginners.\n\n## What counts as very vigorous activity?\nVery vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.\n\nThis type of exercise is also known as High Intensity Interval Training (HIIT).\n\nExamples of very vigorous activities include:\n\n- lifting heavy weights\n- circuit training\n- sprinting up hills\n- interval running\n- running up stairs\n- spinning classes\n\n## What activities strengthen muscles?\nTo get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.\n\nThere are many ways you can strengthen your muscles, whether you're at home or in a gym.\n\nExamples of muscle-strengthening activities include:\n\n- carrying heavy shopping bags\n- yoga\n- pilates\n- tai chi\n- lifting weights\n- working with resistance bands\n- doing exercises that use your own body weight, such as push-ups and sit-ups\n- heavy gardening, such as digging and shovelling\n- wheeling a wheelchair\n- lifting and carrying children\n\nTry exercise routines like:\n\n- strength workout videos in our [Fitness Studio exercise videos](https:\/\/www.nhs.uk\/live-well\/exercise\/)\n\nYou can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you.\n\nMuscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity.\n\n## Take the healthy choices quiz\nIf you want to improve your health and wellbeing but are not sure where to start, the [healthy choices quiz on the NHS Better Health website](https:\/\/www.nhs.uk\/better-health\/healthy-choices-quiz\/) can give you personalised advice about how to live a healthier life.\n\n## More information\n### Easy Read leaflet\n- [Easy Read guide for people aged 19 to 64 (PDF only, 2.1 MB)](https:\/\/assets.nhs.uk\/nhsuk-cms\/documents\/Exercise_guidelines_Easy_Read_final.pdf)\n### Physical activity recommendations for other age groups\n- [Physical activity guidelines for children (under 5 years)](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-children-under-five-years\/)\n- [Physical activity guidelines for children and young people](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-children-and-young-people\/)\n- [Physical activity guidelines for older adults](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-older-adults\/)\n\n[GOV.UK also has a number of physical activity guidelines as infographics](https:\/\/www.gov.uk\/government\/collections\/physical-activity-guidelines).\n\n## More in [Exercise](https:\/\/www.nhs.uk\/live-well\/exercise\/)\n- ### Why exercise is important\n- [Benefits of exercise](https:\/\/www.nhs.uk\/live-well\/exercise\/exercise-health-benefits\/)\n- [Why we should sit less](https:\/\/www.nhs.uk\/live-well\/exercise\/why-sitting-too-much-is-bad-for-us\/)\n- ### Exercise guidelines\n- Physical activity guidelines for adults aged 19 to 64\n- [Physical activity guidelines for older adults](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-older-adults\/)\n- [Physical activity guidelines for children and young people](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-children-and-young-people\/)\n- [Physical activity guidelines for children (under 5 years)](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-children-under-five-years\/)\n- [Fitness advice for wheelchair users](https:\/\/www.nhs.uk\/live-well\/exercise\/wheelchair-users-fitness-advice\/)\n- ### Strength and flexibility exercises\n- [How to improve your strength and flexibility](https:\/\/www.nhs.uk\/live-well\/exercise\/how-to-improve-strength-flexibility\/)\n- [Strength and Flex exercise plan: How-to videos](https:\/\/www.nhs.uk\/live-well\/exercise\/strength-and-flex-exercise-plan-how-to-videos\/)\n- [Balance exercises](https:\/\/www.nhs.uk\/live-well\/exercise\/balance-exercises\/)\n- [Sitting exercises](https:\/\/www.nhs.uk\/live-well\/exercise\/sitting-exercises\/)\n- [Strength exercises](https:\/\/www.nhs.uk\/live-well\/exercise\/strength-exercises\/)\n- [Flexibility exercises](https:\/\/www.nhs.uk\/live-well\/exercise\/flexibility-exercises\/)\n- [Exercises for sciatica problems](https:\/\/www.nhs.uk\/live-well\/exercise\/exercises-sciatica-problems\/)\n- ### Running and aerobic exercises\n- [How to warm up before exercising](https:\/\/www.nhs.uk\/live-well\/exercise\/how-to-warm-up-before-exercising\/)\n- [How to stretch after exercising](https:\/\/www.nhs.uk\/live-well\/exercise\/how-to-stretch-after-exercising\/)\n- [Knee exercises for runners](https:\/\/www.nhs.uk\/live-well\/exercise\/knee-exercises-for-runners\/)\n- [Knee pain and other running injuries](https:\/\/www.nhs.uk\/live-well\/exercise\/knee-pain-and-other-running-injuries\/)\n- [Walking for health](https:\/\/www.nhs.uk\/live-well\/exercise\/walking-for-health\/)\n- ### Fitness studio exercise videos\n- [About our Fitness studio videos](https:\/\/www.nhs.uk\/live-well\/exercise\/about-our-videos\/)\n- [Aerobic exercise videos](https:\/\/www.nhs.uk\/live-well\/exercise\/aerobic-exercises\/)\n- [Strength and resistance exercise videos](https:\/\/www.nhs.uk\/live-well\/exercise\/strength-and-resistance\/)\n- [Pilates and yoga exercise videos](https:\/\/www.nhs.uk\/live-well\/exercise\/pilates-and-yoga\/)\n\nPage last reviewed: 22 May 2024   \n Next review due: 22 May 2027\n\n## Support links\n- [Home](https:\/\/www.nhs.uk\/)\n- [Health A to Z](https:\/\/www.nhs.uk\/health-a-to-z\/)\n- [NHS services](https:\/\/www.nhs.uk\/nhs-services\/)\n- [Healthy living](https:\/\/www.nhs.uk\/live-well\/)\n- [Mental health](https:\/\/www.nhs.uk\/mental-health\/)\n- [Care and support](https:\/\/www.nhs.uk\/social-care-and-support\/)\n- [COVID-19](https:\/\/www.nhs.uk\/conditions\/covid-19\/)\n\n- [NHS App](https:\/\/www.nhs.uk\/nhs-app\/)\n- [Find my NHS number](https:\/\/www.nhs.uk\/nhs-services\/online-services\/find-nhs-number\/)\n- [View your GP health record](https:\/\/www.nhs.uk\/nhs-services\/gps\/view-your-gp-health-record\/)\n- [View your test results](https:\/\/www.nhs.uk\/nhs-services\/online-services\/view-your-test-results\/)\n- [About the NHS](https:\/\/www.nhs.uk\/using-the-nhs\/about-the-nhs\/)\n- [Healthcare abroad](https:\/\/www.nhs.uk\/using-the-nhs\/healthcare-abroad\/)\n\n- [Other NHS websites](https:\/\/www.nhs.uk\/nhs-sites\/)\n- [Profile editor login](https:\/\/www.nhs.uk\/our-policies\/profile-editor-login\/)\n\n- [About us](https:\/\/www.nhs.uk\/about-us\/)\n- [Report an issue with the NHS website](https:\/\/www.nhs.uk\/report-an-issue-with-the-nhs-website)\n- [Accessibility statement](https:\/\/www.nhs.uk\/accessibility-statement\/)\n- [Our policies](https:\/\/www.nhs.uk\/our-policies\/)\n- [Cookies](https:\/\/www.nhs.uk\/our-policies\/choose-your-cookie-settings\/)\n\n© Crown copyright","attrs_readable_markdown":"**Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.**\n\nSpeak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.\n\nAdults should aim to:\n\n- do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week\n- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week\n- spread exercise evenly over 4 to 5 days a week, or every day\n- reduce time spent sitting or lying down and break up long periods of not moving with some activity\n\nYou can also achieve your weekly activity target with:\n\n- several short sessions of very vigorous intensity activity\n- a mix of moderate, vigorous and very vigorous intensity activity\n\nThese guidelines are also suitable for:\n\n- disabled adults\n- pregnant women and new mothers\n\nWhen you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.\n\nAfter your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy.\n\n## What counts as moderate aerobic activity?\nModerate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.\n\nExamples of moderate intensity activities include:\n\n- brisk [walking](https:\/\/www.nhs.uk\/live-well\/exercise\/walking-for-health\/)\n- water aerobics\n- riding a bike\n- dancing\n- doubles tennis\n- pushing a lawn mower\n- hiking\n- rollerblading\n\n## What counts as vigorous activity?\nVigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.\n\nIn general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.\n\nMost moderate activities can become vigorous if you increase your effort.\n\nExamples of vigorous activities include:\n\n- running\n- swimming\n- riding a bike fast or on hills\n- walking up the stairs\n- sports, like football, rugby, netball and hockey\n- skipping\n- aerobics\n- gymnastics\n- martial arts\n\nFor a moderate to vigorous workout, [get running with Couch to 5K](https:\/\/www.nhs.uk\/live-well\/exercise\/get-running-with-couch-to-5k\/), a 9-week running plan for beginners.\n\n## What counts as very vigorous activity?\nVery vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.\n\nThis type of exercise is also known as High Intensity Interval Training (HIIT).\n\nExamples of very vigorous activities include:\n\n- lifting heavy weights\n- circuit training\n- sprinting up hills\n- interval running\n- running up stairs\n- spinning classes\n\n## What activities strengthen muscles?\nTo get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.\n\nThere are many ways you can strengthen your muscles, whether you're at home or in a gym.\n\nExamples of muscle-strengthening activities include:\n\n- carrying heavy shopping bags\n- yoga\n- pilates\n- tai chi\n- lifting weights\n- working with resistance bands\n- doing exercises that use your own body weight, such as push-ups and sit-ups\n- heavy gardening, such as digging and shovelling\n- wheeling a wheelchair\n- lifting and carrying children\n\nTry exercise routines like:\n\n- strength workout videos in our [Fitness Studio exercise videos](https:\/\/www.nhs.uk\/live-well\/exercise\/)\n\nYou can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you.\n\nMuscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity.\n\n## Take the healthy choices quiz\nIf you want to improve your health and wellbeing but are not sure where to start, the [healthy choices quiz on the NHS Better Health website](https:\/\/www.nhs.uk\/better-health\/healthy-choices-quiz\/) can give you personalised advice about how to live a healthier life.\n\n## More information\n### Easy Read leaflet\n- [Easy Read guide for people aged 19 to 64 (PDF only, 2.1 MB)](https:\/\/assets.nhs.uk\/nhsuk-cms\/documents\/Exercise_guidelines_Easy_Read_final.pdf)\n### Physical activity recommendations for other age groups\n- [Physical activity guidelines for children (under 5 years)](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-children-under-five-years\/)\n- [Physical activity guidelines for children and young people](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-children-and-young-people\/)\n- [Physical activity guidelines for older adults](https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-older-adults\/)\n\n[GOV.UK also has a number of physical activity guidelines as infographics](https:\/\/www.gov.uk\/government\/collections\/physical-activity-guidelines).","meta_canonical":null,"ml_categories_json":"{\"\/Health\":973,\"\/Health\/Health_Education_and_Medical_Training\":455,\"\/Sports\":297,\"\/Sports\/Individual_Sports\":280,\"\/Sports\/Individual_Sports\/Running_and_Walking\":153}","ml_types_json":"{\"\/Article\":774,\"\/Article\/How_to\":556}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en","attrs_author":null,"attrs_publish_time":0,"attrs_original_publish_time":1708026515,"attrs_is_republished":0,"attrs_nr_words":"982","attrs_boilerpipe_nr_words":"724","body_ext_links_number":2,"body_int_links_number":52,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":13,"download_ttfb_msec":13,"download_size":8875}

3. Robots.txt Check

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ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

8 days ago

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https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

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2026-04-15 20:42:39 (8 days ago)

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Physical activity guidelines for adults aged 19 to 64 - NHS

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General health and fitness guidelines for adults aged 19 to 64, including tips on how to achieve 150 minutes of moderate intensity activity a week.

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null

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Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke. Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness. Adults should aim to: do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week spread exercise evenly over 4 to 5 days a week, or every day reduce time spent sitting or lying down and break up long periods of not moving with some activity You can also achieve your weekly activity target with: several short sessions of very vigorous intensity activity a mix of moderate, vigorous and very vigorous intensity activity These guidelines are also suitable for: disabled adults pregnant women and new mothers When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training. After your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy. What counts as moderate aerobic activity? Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing. Examples of moderate intensity activities include: brisk walking water aerobics riding a bike dancing doubles tennis pushing a lawn mower hiking rollerblading What counts as vigorous activity? Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity. Most moderate activities can become vigorous if you increase your effort. Examples of vigorous activities include: running swimming riding a bike fast or on hills walking up the stairs sports, like football, rugby, netball and hockey skipping aerobics gymnastics martial arts For a moderate to vigorous workout, get running with Couch to 5K , a 9-week running plan for beginners. What counts as very vigorous activity? Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest. This type of exercise is also known as High Intensity Interval Training (HIIT). Examples of very vigorous activities include: lifting heavy weights circuit training sprinting up hills interval running running up stairs spinning classes What activities strengthen muscles? To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. There are many ways you can strengthen your muscles, whether you're at home or in a gym. Examples of muscle-strengthening activities include: carrying heavy shopping bags yoga pilates tai chi lifting weights working with resistance bands doing exercises that use your own body weight, such as push-ups and sit-ups heavy gardening, such as digging and shovelling wheeling a wheelchair lifting and carrying children Try exercise routines like: strength workout videos in our Fitness Studio exercise videos You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you. Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity. Take the healthy choices quiz If you want to improve your health and wellbeing but are not sure where to start, the healthy choices quiz on the NHS Better Health website can give you personalised advice about how to live a healthier life. More information Easy Read leaflet Easy Read guide for people aged 19 to 64 (PDF only, 2.1 MB) Physical activity recommendations for other age groups Physical activity guidelines for children (under 5 years) Physical activity guidelines for children and young people Physical activity guidelines for older adults GOV.UK also has a number of physical activity guidelines as infographics .

Markdown

[Skip to main content](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/#maincontent) - [Health A to Z](https://www.nhs.uk/health-a-to-z/) - [NHS services](https://www.nhs.uk/nhs-services/) - [Healthy living](https://www.nhs.uk/live-well/) - [Mental health](https://www.nhs.uk/mental-health/) - [Care and support](https://www.nhs.uk/social-care-and-support/) - [Home](https://www.nhs.uk/) - Browse More 1. [Home](https://www.nhs.uk/) 2. [Healthy living](https://www.nhs.uk/live-well/) 3. [Exercise](https://www.nhs.uk/live-well/exercise/) [Back to Exercise](https://www.nhs.uk/live-well/exercise/) # Physical activity guidelines for adults aged 19 to 64 **Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.** Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness. Adults should aim to: - do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week - do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week - spread exercise evenly over 4 to 5 days a week, or every day - reduce time spent sitting or lying down and break up long periods of not moving with some activity You can also achieve your weekly activity target with: - several short sessions of very vigorous intensity activity - a mix of moderate, vigorous and very vigorous intensity activity These guidelines are also suitable for: - disabled adults - pregnant women and new mothers When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training. After your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy. ## What counts as moderate aerobic activity? Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing. Examples of moderate intensity activities include: - brisk [walking](https://www.nhs.uk/live-well/exercise/walking-for-health/) - water aerobics - riding a bike - dancing - doubles tennis - pushing a lawn mower - hiking - rollerblading ## What counts as vigorous activity? Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity. Most moderate activities can become vigorous if you increase your effort. Examples of vigorous activities include: - running - swimming - riding a bike fast or on hills - walking up the stairs - sports, like football, rugby, netball and hockey - skipping - aerobics - gymnastics - martial arts For a moderate to vigorous workout, [get running with Couch to 5K](https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/), a 9-week running plan for beginners. ## What counts as very vigorous activity? Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest. This type of exercise is also known as High Intensity Interval Training (HIIT). Examples of very vigorous activities include: - lifting heavy weights - circuit training - sprinting up hills - interval running - running up stairs - spinning classes ## What activities strengthen muscles? To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. There are many ways you can strengthen your muscles, whether you're at home or in a gym. Examples of muscle-strengthening activities include: - carrying heavy shopping bags - yoga - pilates - tai chi - lifting weights - working with resistance bands - doing exercises that use your own body weight, such as push-ups and sit-ups - heavy gardening, such as digging and shovelling - wheeling a wheelchair - lifting and carrying children Try exercise routines like: - strength workout videos in our [Fitness Studio exercise videos](https://www.nhs.uk/live-well/exercise/) You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you. Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity. ## Take the healthy choices quiz If you want to improve your health and wellbeing but are not sure where to start, the [healthy choices quiz on the NHS Better Health website](https://www.nhs.uk/better-health/healthy-choices-quiz/) can give you personalised advice about how to live a healthier life. ## More information ### Easy Read leaflet - [Easy Read guide for people aged 19 to 64 (PDF only, 2.1 MB)](https://assets.nhs.uk/nhsuk-cms/documents/Exercise_guidelines_Easy_Read_final.pdf) ### Physical activity recommendations for other age groups - [Physical activity guidelines for children (under 5 years)](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/) - [Physical activity guidelines for children and young people](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/) - [Physical activity guidelines for older adults](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/) [GOV.UK also has a number of physical activity guidelines as infographics](https://www.gov.uk/government/collections/physical-activity-guidelines). ## More in [Exercise](https://www.nhs.uk/live-well/exercise/) - ### Why exercise is important - [Benefits of exercise](https://www.nhs.uk/live-well/exercise/exercise-health-benefits/) - [Why we should sit less](https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/) - ### Exercise guidelines - Physical activity guidelines for adults aged 19 to 64 - [Physical activity guidelines for older adults](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/) - [Physical activity guidelines for children and young people](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/) - [Physical activity guidelines for children (under 5 years)](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/) - [Fitness advice for wheelchair users](https://www.nhs.uk/live-well/exercise/wheelchair-users-fitness-advice/) - ### Strength and flexibility exercises - [How to improve your strength and flexibility](https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/) - [Strength and Flex exercise plan: How-to videos](https://www.nhs.uk/live-well/exercise/strength-and-flex-exercise-plan-how-to-videos/) - [Balance exercises](https://www.nhs.uk/live-well/exercise/balance-exercises/) - [Sitting exercises](https://www.nhs.uk/live-well/exercise/sitting-exercises/) - [Strength exercises](https://www.nhs.uk/live-well/exercise/strength-exercises/) - [Flexibility exercises](https://www.nhs.uk/live-well/exercise/flexibility-exercises/) - [Exercises for sciatica problems](https://www.nhs.uk/live-well/exercise/exercises-sciatica-problems/) - ### Running and aerobic exercises - [How to warm up before exercising](https://www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising/) - [How to stretch after exercising](https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/) - [Knee exercises for runners](https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/) - [Knee pain and other running injuries](https://www.nhs.uk/live-well/exercise/knee-pain-and-other-running-injuries/) - [Walking for health](https://www.nhs.uk/live-well/exercise/walking-for-health/) - ### Fitness studio exercise videos - [About our Fitness studio videos](https://www.nhs.uk/live-well/exercise/about-our-videos/) - [Aerobic exercise videos](https://www.nhs.uk/live-well/exercise/aerobic-exercises/) - [Strength and resistance exercise videos](https://www.nhs.uk/live-well/exercise/strength-and-resistance/) - [Pilates and yoga exercise videos](https://www.nhs.uk/live-well/exercise/pilates-and-yoga/) Page last reviewed: 22 May 2024 Next review due: 22 May 2027 ## Support links - [Home](https://www.nhs.uk/) - [Health A to Z](https://www.nhs.uk/health-a-to-z/) - [NHS services](https://www.nhs.uk/nhs-services/) - [Healthy living](https://www.nhs.uk/live-well/) - [Mental health](https://www.nhs.uk/mental-health/) - [Care and support](https://www.nhs.uk/social-care-and-support/) - [COVID-19](https://www.nhs.uk/conditions/covid-19/) - [NHS App](https://www.nhs.uk/nhs-app/) - [Find my NHS number](https://www.nhs.uk/nhs-services/online-services/find-nhs-number/) - [View your GP health record](https://www.nhs.uk/nhs-services/gps/view-your-gp-health-record/) - [View your test results](https://www.nhs.uk/nhs-services/online-services/view-your-test-results/) - [About the NHS](https://www.nhs.uk/using-the-nhs/about-the-nhs/) - [Healthcare abroad](https://www.nhs.uk/using-the-nhs/healthcare-abroad/) - [Other NHS websites](https://www.nhs.uk/nhs-sites/) - [Profile editor login](https://www.nhs.uk/our-policies/profile-editor-login/) - [About us](https://www.nhs.uk/about-us/) - [Report an issue with the NHS website](https://www.nhs.uk/report-an-issue-with-the-nhs-website) - [Accessibility statement](https://www.nhs.uk/accessibility-statement/) - [Our policies](https://www.nhs.uk/our-policies/) - [Cookies](https://www.nhs.uk/our-policies/choose-your-cookie-settings/) © Crown copyright

Readable Markdown

**Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.** Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness. Adults should aim to: - do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week - do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week - spread exercise evenly over 4 to 5 days a week, or every day - reduce time spent sitting or lying down and break up long periods of not moving with some activity You can also achieve your weekly activity target with: - several short sessions of very vigorous intensity activity - a mix of moderate, vigorous and very vigorous intensity activity These guidelines are also suitable for: - disabled adults - pregnant women and new mothers When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training. After your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy. ## What counts as moderate aerobic activity? Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing. Examples of moderate intensity activities include: - brisk [walking](https://www.nhs.uk/live-well/exercise/walking-for-health/) - water aerobics - riding a bike - dancing - doubles tennis - pushing a lawn mower - hiking - rollerblading ## What counts as vigorous activity? Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity. Most moderate activities can become vigorous if you increase your effort. Examples of vigorous activities include: - running - swimming - riding a bike fast or on hills - walking up the stairs - sports, like football, rugby, netball and hockey - skipping - aerobics - gymnastics - martial arts For a moderate to vigorous workout, [get running with Couch to 5K](https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/), a 9-week running plan for beginners. ## What counts as very vigorous activity? Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest. This type of exercise is also known as High Intensity Interval Training (HIIT). Examples of very vigorous activities include: - lifting heavy weights - circuit training - sprinting up hills - interval running - running up stairs - spinning classes ## What activities strengthen muscles? To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. There are many ways you can strengthen your muscles, whether you're at home or in a gym. Examples of muscle-strengthening activities include: - carrying heavy shopping bags - yoga - pilates - tai chi - lifting weights - working with resistance bands - doing exercises that use your own body weight, such as push-ups and sit-ups - heavy gardening, such as digging and shovelling - wheeling a wheelchair - lifting and carrying children Try exercise routines like: - strength workout videos in our [Fitness Studio exercise videos](https://www.nhs.uk/live-well/exercise/) You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you. Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity. ## Take the healthy choices quiz If you want to improve your health and wellbeing but are not sure where to start, the [healthy choices quiz on the NHS Better Health website](https://www.nhs.uk/better-health/healthy-choices-quiz/) can give you personalised advice about how to live a healthier life. ## More information ### Easy Read leaflet - [Easy Read guide for people aged 19 to 64 (PDF only, 2.1 MB)](https://assets.nhs.uk/nhsuk-cms/documents/Exercise_guidelines_Easy_Read_final.pdf) ### Physical activity recommendations for other age groups - [Physical activity guidelines for children (under 5 years)](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/) - [Physical activity guidelines for children and young people](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/) - [Physical activity guidelines for older adults](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/) [GOV.UK also has a number of physical activity guidelines as infographics](https://www.gov.uk/government/collections/physical-activity-guidelines).

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