Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.
- aim to be physically active every day. Any activity is better than none, and more is better still
- do strengthening activities that work all the major muscles (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
- 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
You can do your weekly target of physical activity on a single day or over 2 or more days. Whatever suits you.
These guidelines are also suitable for:
- disabled adults
- pregnant women and new mothers
Make sure the type and intensity of your activity is appropriate for your level of fitness. Vigorous activity is not recommended for previously inactive women.