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Adults (19 to 64 years old)
Activity Ideas
Physical activity can reduce the risk of heart disease, stroke, type 2 diabetes, dementia, and some cancers. It can improve mental health, reduce stress and anxiety, and enhance sleep quality. Physical activity can increase energy levels, reducing tiredness which can help with productivity and better quality of life. Within this age group it can contribute to stronger bones, muscles and joints helping to preventing injury and support everyday activities.
Getting active doesn’t mean you need to hit the gym everyday, it can be as simple as going for a brisk walk, dancing in your kitchen, or riding your bike to work. Adults should aim for at least 150 minutes of moderate activity each week which can work out to be 20-30 minutes each day. Having an active lifestyle can improve your mood, helps you sleep better, reduce stress and anxiety, keeps energy levels up (so you are not dragging yourself through the day).
Top tip
When you start doing exercises and be consistent you can expect stronger bones, muscles and joints, which can make doing everyday tasks easier and helping to prevent injuries as you get older.
Home based activities for 19 to 64 year olds
- Joe Wicks at home exercises e.g. HIIT workout, Cardio workout
- Body project has low impact cardio for Adults
- Get a jump rope and you can skip around the house
- Get a walking pad, and do 30 minutes of brisk walking
- The NHS website has home workout videos
- Walk up and down the stairs
7 Day Timetable
Here is a 7-day timetable you could try, to include 30 minutes of activities per day:
Weekly movement calendar to kickstart new healthy habits for adults.
Build your strength, endurance, balance and mental wellbeing this October!
30 minute duration
MONDAY
Walk
Walk to help increase both your breathing and heart rate. Click ‘play’ on your favourite podcast and delve into a new world!
TUESDAY
Full body HIIT
Now something to push yourself! Some great youtubers include @TheBodyCoachTV, @LillySabri @Madfit, to help work out a sweat and motivate you throughout the session
WEDNESDAY
Quick feet agility
Agility is often overlooked but is very handy for assisting in every day movement and changing direction quickly. Simply searching ‘at-home agility workout’ can provide you with numerous videos
THURSDAY
Run with friends
Why not grab some friends and race each other around the local park or just go for a long jog with your friends to pump up your heart!
FRIDAY
Pilates
It’s keep with something light to help wind down a long week, choose any pilates workout (full body, abs, legs etc) and whatever you do, engage your core!
SATURDAY
Strength Workout
Increasing your strength can add so many benefits to everyday life and even seeing progress in your routine can help boost your mood
SUNDAY
Sport
Pick up a sport you enjoy, it can be anything you are good at or been wanting to do for a while!
