It is recommended that adults between 19 and 64 do 150 minutes of moderate activity a week in bouts of at least 10 minutes. Moderate activity means exercise which makes you a little bit warmer and slightly out of breath but no so breathless that you can’t hold a conversation.
Examples include brisk walking or cycling on flat terrain. Alternatively 75 minute of vigorous activities such as running, fast swimming, fast cycling with hills or playing football, hockey or rugby, achieves similar benefits. In addition it is recommended that adults in this age group do muscle strengthening exercises targeting all the major muscle groups on at least 2 days each week.