|Guidance for Health – Cardiovascular||When||What|
|Accumulate at least 150 minutes of moderate (not be able to sing) exercise per week, build up gradually**.|
If already active, 75 minutes of vigorous (not be able to talk) exercise per week.
A combination of each.
|Do some physical activity each day, any activity is better than none.|
Aim to be less sedentary, break up long periods of inactivity with movement, or at least standing.
|Moderate exercise: brisk walking/cycling/dancing / heavy gardening etc.|
Vigorous exercise: running/spinning classes etc.
|Guidance for Health – Resistance||When||What|
|Activities to improve or maintain strength in the major muscle groups.||At least 2 days per week; but any strengthening activity is better than none.|
Can be incorporated into the moderate cardiovascular sessions.
|Progressive & individual, seek professional advice before starting any new exercise programme.|
|Guidance for Health – Flexibility & Balance||When||What|
|Activities to improve balance and flexibility.||At least 2-3 days per week||Static and moving, balancing & stretching: Yoga, Tai Chi, Qigong etc.|