Have you ever wonder if you are doing enough exercise? Are you confused by which intensity, frequency and type of activities you should be doing? Listed here are guidelines issued by The Department of Health, which outline the amount of exercise a typical person should aim for based on their age.

Adults (19–64 years):

• Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (21⁄2 hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
• Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity.
• Adults should also undertake physical activity to improve muscle strength on at least two days a week.
• All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Adults (65+ years):

• Older adults who participate in any amount of physical activity gain some health benefits, including maintenance of good physical and cognitive function. Some physical activity is better than none, and more physical activity provides greater health benefits.
• Older adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (21⁄2 hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
• For those who are already regularly active at moderate intensity, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous activity.
• Older adults should also undertake physical activity to improve muscle strength on at least two days a week.
• Older adults at risk of falls should incorporate physical activity to improve balance and co‐ordination on at least two days a week.
• All older adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

 Children & young people (5-18 years):

• All children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day.
• Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.
• All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods.

Individual physical and mental capabilities should be considered when interpreting the guidelines. Always consult your doctor before you start a new exercise regime.