To stay healthy or improve health, adults aged 18 to 64 should try to be active daily and should do two types of physical activity throughout the week: aerobic and strength exercises. They should do at least 600 metabolic equivalent minutes (MET minutes) of physical activity each week.
This is the equivalent of:
• 150 minutes each week of moderate aerobic activity (such as cycling or brisk walking) and
• Strength exercises – muscle-strengthening activities at least two times a week involving all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
• 75 minutes each week of vigorous aerobic activity a week (such as running) and
• Strength exercises – muscle-strengthening activities at least two times a week involving all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
• A combination of moderate and vigorous aerobic activity every week and
• Strength exercises – muscle-strengthening activities at least two times a week involving all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms)
Spread out this exercise during the course of a week.
1 minute of vigorous aerobic activity is equivalent to 2 minutes of moderate aerobic activity.

Sedentary Behaviour
All adults should try to minimise the amount of time spent in prolonged sitting and break up long periods of sitting with light activity.
Doing any kind of physical activity is better than doing none. If you currently do no physical activity, begin slowly with a little, and gradually build up to the recommended amount. Try and be active on most days every week.