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Staying healthy: your exercise guidelines 

To stay healthy, adults aged 19 to 64 should try to be active daily.

Doctors say this should be at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
The alternative to this is 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
You could mix of moderate and vigorous aerobic activity every week – for example, two x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
A good rule is that one minute of vigorous activity pro-vides the same health benefits as two minutes of moderate activity.
One way to do your reco-mmended 150 minutes of we-ekly physical activity is to do 30 minutes on five days every week.
All adults should also break up long periods of sitting with light activity.