Being physically active is one of the most important steps that you can take to improve your health, whatever your age or ability. Some physical activity is better than none, more is better than some, and any amount of physical activity you do results in health benefits.
Exercise Guidelines for adults (aged 18 – 64)
At least 30 minutes a day of moderate intensity activity, five days a week
(or 150 minutes a week).
Exercise Guidelines for older people (aged 65+)
At least 30 minutes a day of moderate intensity activity, five days a week
(or 150 minutes a week).
Focus on aerobic activity, muscle strengthening and balance.
To start, try and aim for 10-minute bouts. Start off small and build up from there.
THE ‘TALK’ TEST will help you to determine if your activity is moderate to vigorous’ level?
THE ‘TALK’ TEST is a scale of effort, 0=no effort and 10=maximum effort.
Moderate activity corresponds to 5-6 on the scale which is generally ‘aerobic exercise’. This generally makes people feel ‘a little bit sweaty’ and more aware of their breathing. If walking at 5-6 it should be easy to carry on a conversation.
Vigorous activity would be 7-8 on this scale – at this level it would be difficult to continue a conversation while undertaking physical activity
Article Modified: September 24, 2024 11:33 am
