| Guidance for Health – Cardiovascular | When | What |
|---|---|---|
| Accumulate at least 150 minutes of moderate (not be able to sing) exercise per week**. or – 75 minutes of vigorous (not be able to talk) exercise per week. (very rigorous can be in shorter bouts) or – A combination of each. | Do some physical activity each day, any activity is better than none. Aim to be less sedentary, and break up long periods of inactivity with movement. | Moderate exercise: brisk walking/cycling/dancing etc. Vigorous exercise: running/spinning classes/team sports etc. Very vigorous: sprinting/HIIT etc. |
| Guidance for Health – Resistance | When | What |
|---|---|---|
| Activities to develop or maintain strength in the major muscle groups. Use equipment (e.g. dumbbells) to add weight or use your body weight. | At least 2 days per week, but any strengthening activity is better than none. Wait at least 48 hours between added weight training sessions. | Progressive & individual, seek professional advice if using equipment. Very light intensity/weight for older adults or previously sedentary adults. |
| 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. |