Adults (19-64 years)

 1.    Adults should aim to be active daily.  Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.

2.    Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity.

3.    Adults should also undertake physical activity to improve muscle strength on at least two days a week.

4.    All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

• Early years (under 5s)
• Children and young people (5-18 years)
• Older adults (65+ years)

• Back to Activity Guidelines