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Adults 19 64 Years PDF
Adults 19 64 Years PDF
Physical activity
guidelines for
AdulTS (19–64 yEArS)
Examples of physical activity that meet the Minimising sedentary behaviour may include:
guidelines • � Reducing time spent watching TV, using the computer
Moderate intensity physical activities will cause adults to or playing video games
get warmer and breathe harder and their hearts to beat • � Taking regular breaks at work
faster, but they should still be able to carry on a • � Breaking up sedentary time such as swapping a long
conversation. Examples include: bus or car journey for walking part of the way
• � Brisk walking
• � Cycling
What are the benefits of being active daily?
• � Reduces risk of a range of diseases, e.g. coronary
Vigorous intensity physical activities will cause adults to
heart disease, stroke, type 2 diabetes
get warmer and breathe much harder and their hearts to
• � Helps maintain a healthy weight
beat rapidly, making it more difficult to carry on a
• � Helps maintain ability to perform everyday tasks with
conversation. Examples include:
ease
• � Running • � Improves self-esteem
• � Sports such as swimming or football • � Reduces symptoms of depression and anxiety
Physical activities that strengthen muscles involve using
For further information: Start Active, Stay Active: A report
body weight or working against a resistance. This should
on physical activity for health from the four home
involve using all the major muscle groups. Examples
countries’ Chief Medical Officers (2011)
include:
• � Exercising with weights
• � Carrying or moving heavy loads such as groceries