To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate- to vigorous – intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week. More physical activity provides greater health benefits.
Moderate intensity physical activity will cause adults to sweat a little and to breathe harder. Activities like brisk walking and bike riding.
Vigorous intensity physical activity will cause adults to sweat and be ‘out of breath’. Activities like Jogging and cross country skiing.
Being active for at least 150 minutes per week can help reduce the risk of:
- Premature death Heart Disease
- Stroke High Blood Pressure
- Certain types of cancer Type 2 Diabetes
- Osteoporosis Overweight & obesity
- And can lead to improved fitness, strength, mental health (including self-esteem)
Pick a time. Pick a place. Make a plan and move more!
- Go for a brisk walk around the block after dinner.
- Take a dance class after work.
- Bike or walk to work every day.
- Take up a favourite sport again or try a new sport.
- Be active with the family on the weekend.