| Guidance for Health – Cardiovascular | When | What |
|---|---|---|
| Accumulate at least 150 minutes of moderate (not be able to sing) exercise per week, build up gradually**. or If already active, 75 minutes of vigorous (not be able to talk) exercise per week. or 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. |