An adult aged 19 to 64 years old should go for at least a minimum of 150 minutes of direct intensity physical activity or 75 minutes of vigorous physical activity a week, or an equivalent combination of direct- and vigorous-intensity action to stay healthy. Physical activity may vary depending on physical wellbeing; light, moderate and vigorous intensity. If you have been physically inactive, you may start gradually and keep adding more intensity slowly.

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Getting some physical activity is way better than getting none. Everyone benefits from work-out, regardless of age, sex or physical ability. Adults should move more and sit less for better sleep, improved cognition, and achieve a better quality of life.

If you are trying to lose weight, you may need to get more physical activity and adjust your diet to burn more calories. Tips for starting an exercise routine:

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Aim for 30 minutes of activity on most days.
Start now by taking a walk or dancing to a favourite song.

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Try rhythmic exercise that engages both your arms and legs, such as walking, running, swimming, weight training, martial arts, or dancing.

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It is important to incorporate slower speed or lower intensity exercises at the beginning and end of your routine to appropriately warm up and cool down your body. This helps to prevent injuries and reduce muscle soreness.