Fitness guidelines for adults age 19 to 64.

Adults should do some type of physical activity every day. Regular exercise can reduce the risk of heart disease or stroke.

Adults should aim to:

• do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) 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

Examples of moderate intensity activities include:

• brisk walking
• water aerobics
• riding a bike
• dancing
• pushing a lawn mower
• hiking
• rollerblading

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
• martial arts

Examples of very vigorous activities include:

• lifting heavy weights
• sprinting up hills
• interval running
• running up stairs
• spinning classes

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