10/12/2025
How much should we aim to exercise?
Adults should do some type of physical activity every day. This can reduce the risk of heart disease or stroke amongst other diseases.
Adults should aim to:
* do strengthening activities that work all the major muscle groups (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
* 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
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.
Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.
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