Physical activity and exercise guidelines for Adults (19–64 yrs)
1. Adults should aim to be physically active and exercise daily. Over a week, physical activity and exercise should add up to at least 150 minutes (2 1/2 hours) of moderate intensity physical activity and exercise 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 of physical activity and exercise can be achieved through 75 minutes of vigorous intensity physical activity and exercise spread across the week or combinations of moderate and vigorous intensity activity.
3. Adults should also undertake physical activity and exercise 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.
Individual physical activity and exercise and mental capabilities should be considered when interpreting the guidelines.