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