Adults aged 19 and over should try to be active daily to stay healthy and should do at least 150 minutes of moderate aerobic activities every week such as

• walking fast

• water aerobics

• riding a bike on level ground or with few hills

• doubles tennis

• pushing a lawn mower

• hiking

• skateboarding

• rollerblading

• volleyball

• basketball   

Strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

Each exercise at least one set and 8-12 repetitions

Or you can cut time if you do more intense exercise such as

• boxing

• single tennis

• cycling

• aerobics

• football


It is very important to remember that here I am talking about to maintain health and not achieving big goals you set for yourself. To do that you need to do more frequent exercises.

Perhaps it is worth to seek a Personal Train click here or a sport coach depending on your individual goal.