Physical Activity Guidelines for Adults

Unlocking the Key to Health: Physical Activity Guidelines for Adults

In today’s busy world, where sedentary lifestyles are becoming more common, prioritising physical activity is an essential part of maintaining our health and well-being. Lifestyle-related diseases (such as cardiovascular disease and diabetes) are on the rise, and with regular exercise, we can significantly reduce the risk of these conditions.

Understanding and following the recommended physical activity guidelines is the first point of call.


Understanding the Recommendations:

The physical activity guidelines (created by the World Health Organisation) for adults aged 18-64 emphasise two main types of exercise: aerobic exercise and resistance training. These recommendations are designed to promote cardiovascular health, improve muscle strength, and reduce the likelihood of chronic diseases.


Aerobic Exercise/Cardiovascular Exercise

Cardiovascular exercise is vital for maintaining a healthy heart and lungs. It involves activities that increase your heart rate and breathing intensity, such as walking, running, cycling, swimming, or climbing stairs. The guidelines recommend at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise. 

The key here is to choose activities that you enjoy and can sustain over time. If you enjoy swimming, swim. If you enjoying cycling, cycle. 


Resistance Training

In addition to aerobic exercise, resistance training is essential for improving muscle strength. This type of exercise involves working against resistance to build muscle mass and strength. Examples of resistance training exercises include exercises you can do at home (push ups, squats, lunges etc) or at the gym (leg presses, squats, upper body machine). Aim to include resistance training exercises targeting major muscle groups at least two times per week.


Combating Sedentary Behaviour

Reducing sedentary behaviour is another aspect of the physical activity guidelines. Prolonged sedentary behaviour has been linked to various health risks, including obesity and cardiovascular disease. To reduce sedentary behaviour, incorporate more movement into your daily routine i.e. parking further away from the supermarket. 


Pre-Screening and Consultation

Before embarking on an exercise program, it’s essential to complete a pre-screening questionnaire or consult with your physio or doctor, particularly if you have pre-existing health conditions or concerns. This step ensures that you’re choosing appropriate exercises and minimising the risk of injury.



Incorporating regular physical activity into your daily routine is key to improving and maintaining health. By following the recommended guidelines for aerobic exercise, resistance training, and reducing sedentary behaviour, you can significantly improve your overall well-being and quality of life.


For more information on physical activity guidelines or to schedule a consultation with one of our physio’s, please don’t hesitate to contact us.

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