Physical activity for those aged 18 to 64 includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transport (e.g. walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise.

If you are in this age group you should get:

• At least 150 minutes of moderate intensity aerobic physical activity throughout the week.
• Aerobic activity can be broken up into 10–minute bouts.
• Muscle–strengthening activities involving major muscle groups should be done on 2 or more days a week.