In the video Mike Evans recommends an average of half an hour of exercise a day.

This fits well with the Department of Health’s recommended guidance on physical activity for adults:

• 150 minutes a week to include 2×30 minute strength training sessions.

The guidance is helpfully summarised in this “infographic”:

Strength training helps to reduce the chance of injuries and back problems.

I have designed a simple training programme based on 3 x 1 hour sessions a week which requires minimal equipment.

• 30-35 minutes running
• 5 minutes stretching
• 20 minutes of strength training

The intermediate and advanced programmes have a longer running session to get you to the point of being able to run for an hour.

The most important thing is to find an “active buddy” to do the sessions with. You can then provide mutual coaching and encouragement.

“As iron sharpens iron, so a friend sharpens a friend”

Proverbs 27v17

Physical activity infographic

PDF version: Physical_activity_infographic

Source – Department of Health