Intro to Fitness

What is the right type of exercise for me?

Exercise does far more than change how you look. It maintains healthy blood vessels, makes your heart and lungs work more efficiently, supports bone density, improves mood and sleep, and reduces the risk of heart disease, type 2 diabetes and several cancers.

There are many types of exercise, and different types target different systems. Choosing the right mix — and one you will actually keep doing — is the first step to reaching your goals.

Aerobic exercise

Aerobic exercise involves sustained exertion of the heart and lungs — running, cycling, swimming, brisk walking, dancing. Over time it strengthens the heart so it pumps more blood per beat with less effort, improves the flexibility of your blood vessels, and helps maintain healthy blood pressure.

UK guidance recommends at least 150 minutes of moderate-intensity aerobic activity a week, or 75 minutes of vigorous-intensity, or a combination. Moderate means you can talk but not sing; vigorous means talking is difficult.

It can be broken up however suits you — three 10-minute walks count the same as one 30-minute walk.

Resistance exercise

Resistance training builds muscle strength and mass by working against resistance — weights, resistance bands, or your own bodyweight through squats, lunges and press-ups.

The benefits extend well beyond muscle size. Muscle tissue is metabolically active, so more of it supports a higher resting metabolic rate. Resistance work also stresses bone, prompting it to become denser — which meaningfully reduces fracture risk in later life, and matters particularly for women after the menopause. It preserves the strength and balance that keep people independent as they age.

Guidance is muscle-strengthening activity on at least two days a week, covering the major muscle groups.

Technique matters more than load. Starting light and getting qualified guidance is genuinely worthwhile — poor form under weight causes real injuries.

Flexibility and balance

Often neglected. Yoga, Pilates, tai chi and simple stretching support joint mobility and reduce fall risk, which becomes increasingly important with age. Balance work is specifically recommended for older adults.

What about sports?

Sports such as football, tennis, climbing or swimming blend aerobic and resistance elements, and they have an advantage the gym often lacks: they are social and enjoyable, which makes them far easier to sustain.

Intensity varies enormously — a round of golf with a buggy demands considerably less than a game of squash. Consider the actual activity level relative to your goals. And use appropriate protective equipment: staying uninjured is what keeps you active long-term.

Building a balanced week

A reasonable target for most adults:

150 minutes of moderate aerobic activity, spread across the week
Two sessions of resistance training
Some flexibility or balance work
Reduced time spent sitting — this matters independently of exercise

Getting started safely

Begin below what you think you can manage and build gradually
Warm up and cool down
Expect some muscle soreness; sharp or joint pain is different — stop
Rest days are part of training, not a break from it

Speak to your GP before starting if you have a heart condition, uncontrolled high blood pressure, diabetes, joint problems, are pregnant, or have been inactive for a long time.

Doing too little has little effect; doing too much too soon causes injuries that stop you entirely. The best programme is the one you can maintain for years.

Understanding how your body responds

Rightangled's DNA tests include markers relating to muscle fibre type, endurance and power response, and recovery. Our blood tests can check iron, vitamin D and other markers that affect energy and recovery. Results are reviewed by our clinical team, which includes GPhC-registered independent prescribers, with medical oversight from our doctor, Dr Abdullah.

Verify us with the General Pharmaceutical Council (registration 9011933), see our LegitScript certification, and read reviews on Trustpilot.