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Physical Activity

Physical Activity should not be confused with exercise. Physical activity is the movement of your body that works your muscles and requires more energy than resting.

Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.  

Adults should:

  • 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

These targets can be achieved on a single day or over 2 or more days. Whatever suits you.

A few examples of physical activity include walking, dancing, swimming, yoga, and gardening.

These guidelines are also suitable for disabled adults, pregnant women and new mothers.