This is a fairly complex answer actually and will depend on several factors, including what your goals are, what kind of exercise you do, what your bodily capabilities are, etc. However, with 31% of the adult population not meeting the recommended activity levels, it can be important to try and add in what you can. Nobody is perfect, but every little helps when it comes to looking after your body as you get older. In general though, the activity recommendations for adults as per the WHO, NHS, Health Research Australia, and the American Heart Association are:
Each week, you should try and do:
- At least 2 strength-based activities per week.
- Plus, either 150–300 minutes of moderate intensity aerobic activity (ca. 20–45 min/day), or 75–150 minutes of vigorous intensity aerobic activity (ca. 10–25 min/day).
Ideally, you should spread strength-based and aerobic activity out among the week to fit to your schedule.
What exercises should I do?
When it comes to the selection, have a look at the lists below and see what ones you could regularly fit into your schedule, or would otherwise be interested in starting!
References
[1] Physical activity; WHO Guidelines; https://www.who.int/news-room/fact-sheets/detail/physical-activity (accessed 2025)
[2] Physical activity guidelines for adults aged 19 to 64; NHS; https://www.nhs.uk/conditions/obesity/causes/ (accessed 2025)
[3] Exercise guidelines; https://www.heartresearch.com.au/exercise-guidelines/ (accessed 2025)
[4] American Heart Association Recommendations for Physical Activity in Adults and Kids; https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults (accessed 2025)
