We have all been told that regular exercise or physical activity is good for both our physical and mental health. However, many people are not aware that there are a set of guidelines that exist to tell us what to aim for each week in regard physical activity completion. Covering all population groups, from birth until retirement, the National Physical Activity Guidelines exist to assist us in maintaining good health and wellbeing, along with managing or reducing our risk for developing many chronic diseases. Below we will look further at the guidelines for adults (18-64 years) and older adults (65 years +)

Adults aged 18-64 years should be active most and preferably every day each week and aim to achieve either 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity each week (or an equivalent combination of the two. Adults should also include 2 session per week of muscle-strengthening activities (such as push ups, squats or lifting weights) as part of their daily physical activity amount.  

Older adults (65 years +) are advised to complete at least 30 minutes of moderate intensity physical activity on most, preferably, all days of the week. You can build up to this amount, starting with 10 minute bouts throughout the day. It is also recommended that older adults include strength, balance and flexibility exercises as part of the recommended amount (i.e. lifting weights, digging in the garden, yoga or tai chi).