Fitness Tips

In an ideal world, adults between the age of 19 and 64 years old should be doing some form of physical activity every day to improve their health and fitness. The benefits of this include:

  • Reduces the risk of diseases like type II diabetes, heart disease and stroke
  • Helps to maintain a healthy weight
  • Helps maintain the ability to perform everyday tasks such as shopping
  • Improves self esteem
  • Reduces symptoms of depression and anxiety

With all these amazing health benefits you would think that we would all be jumping on this health band wagon but the reality is that for many of us exercising everyday just doesn’t happen! Maybe it is because you are too busy, maybe it is because you don’t know where to start, maybe it is because you just don’t like exercise!! This post is designed to show you that exercise comes in all shapes and sizes and that by picking something you enjoy and tailoring it to your current fitness and health goals, you are more likely to follow the guidelines of exercising everyday.

Below are lists of different aerobic and strength training activities. Using a combination of these through the week will ensure that you are achieving enough exercise to reach the above health benefits.

Aim for:

150 minutes of moderate aerobic activity a week (e.g. 30 minutes on 5 days)


75 minutes of vigorous aerobic activity a week (e.g 25 minutes on 3 days)


A combination of moderate and vigorous aerobic activity


Strength exercises on 2 or more days a week that work all major muscle groups

NOTE: All adults should also make sure they break up long periods of sitting with light activity

Moderate Aerobic Activity

  • walking
  • cycling on flat ground
  • swimming
  • water aerobics
  • pushing a lawn mower
  • hiking
  • doubles tennis
  • gardening

Vigorous Aerobic Activity

  • jogging or running
  • cycling a route with hills
  • swimming fast
  • skipping
  • aerobics classes
  • hockey, football, netball, rugby
  • Martial arts

Strength Training Activity

  • lifting weights
  • yoga
  • Pilates
  • heavy gardening
  • exercise that uses your own body weight
  • exercise that uses resistance bands

So pick an activity that you enjoy and start at an intensity that suits you!!

If you have any questions about how exercising may effect an health issue that you have, speak to your GP or a health professional before starting for more advice.