DID YOU KNOW...

Physical activity guidelines

To stay healthy, adults aged 19-64 should try to do at least 150 minutes of moderate aerobic activity every week, and strength exercises on two or more days a week that work all the major muscles.

Or they should do 75 minutes of vigorous aerobic activity and strength exercises on two or more days a week that work all the major muscles.

Or finally, complete a mix of moderate and vigorous aerobic activity every week and strength exercises on two or more days a week that work all the major muscles. But what counts as moderate aerobic activity you might ask? Walking fast, water aerobics, riding a bike on level ground or with a few hills, doubles tennis, cutting the grass, hiking, skateboarding, roller-blading, volleyball, basketball.

As for vigorous activity, that would mean jogging or running, swimming fast, riding a bike fast or up hills, playing singles tennis, football, rugby, using a skipping rope, hockey, aerobics, gymnastics and taking part in martial arts. And what counts as muscle-strengthening activity?

Lifting weights, working with resistance bands, doing exercises that use your own body weight such as push-ups and sit-ups, heavy gardening, such as digging and shovelling, and yoga.