Maintaining a healthy Body Mass Index (BMI) requires a combination of regular physical activity and a balanced diet. Exercise plays a crucial role in burning calories, improving metabolism, and strengthening muscles.
✔ Reduces the risk of obesity-related diseases such as heart disease and diabetes.
✔ Helps in weight management, preventing excessive weight gain or weight loss.
✔ Improves cardiovascular health and reduces stress.
✔ Enhances mental well-being, reducing symptoms of anxiety and depression.
This guide explains NHS-approved exercises for different fitness levels, including workouts to reduce BMI, strengthen muscles, and improve overall health.
The NHS recommends the following minimum activity levels for adults:
✔ At least 150 minutes of moderate activity per week (e.g., brisk walking, cycling, swimming).
✔ OR 75 minutes of vigorous activity (e.g., running, HIIT, fast cycling).
✔ Strength training at least twice a week to build muscle and improve metabolism.
✔ Reducing sedentary time – Avoid long periods of sitting and move more throughout the day.
For those with a BMI over 25, the main goal is to burn calories and lose excess body fat. Low-impact exercises are recommended for joint protection and gradual weight loss.
✔ Cardio Workouts
Walking: A low-impact option for burning calories without straining joints.
Cycling: Burns fat and strengthens leg muscles.
Swimming: A full-body workout that’s easy on the joints.
✔ High-Intensity Interval Training (HIIT)
Short bursts of intense exercise followed by rest periods.
Helps in rapid calorie burning and weight loss.
✔ Low-Impact Workouts
Elliptical trainer: Ideal for cardiovascular fitness with low joint stress.
Seated exercises: Great for those with limited mobility.
Building muscle mass is essential for maintaining a healthy BMI and preventing muscle loss.
✔ Bodyweight Training
Squats, lunges, push-ups, and planks help strengthen muscles without equipment.
✔ Resistance Bands & Free Weights
Dumbbells, kettlebells, or bands add resistance for improved muscle tone.
✔ Weightlifting
Helps in building lean muscle and boosting metabolism.
✔ Yoga – Improves flexibility, balance, and relaxation.
✔ Pilates – Strengthens core muscles and enhances posture.
✔ Stretching Routines – Prevents injury and improves mobility.
✔ 10-minute brisk walking.
✔ Chair-assisted squats & light stretching.
✔ 5-minute deep breathing exercises for relaxation.
✔ 30-minute cycling or jogging.
✔ 15-minute strength workout (bodyweight or light weights).
✔ Core workouts (planks, sit-ups, leg raises).
✔ 45-minute HIIT or circuit training.
✔ Strength training with weights 3-4 times a week.
✔ Flexibility and balance training (yoga, Pilates, stretching).
✔ Start with small, realistic steps.
✔ Track progress using a fitness journal or mobile app.
✔ Find activities you enjoy to stay motivated.
✔ Join group classes or train with a friend for support.
✔ Fit in exercise breaks throughout the day (e.g., walking instead of driving short distances).
✔ 150 minutes of moderate exercise per week is the minimum recommended by the NHS.
✔ Cardio (walking, cycling, swimming) combined with strength training for muscle maintenance.
✔ Exercise helps, but a balanced diet is essential for BMI reduction.
✔ Find out your BMI category before choosing a workout plan.
✔ Get personalised NHS-backed recommendations.
