Exercise Recommendations for Adults Aged 18-64: A Guide to Staying Active

Exercise is a cornerstone of good health, offering numerous physical and mental benefits. However, understanding what you should be doing to stay active can sometimes feel overwhelming.

The Importance of Minimising Sedentary Behaviour

One of the simplest yet most impactful changes you can make is reducing sedentary behaviour. This includes any prolonged sitting or lying down (outside of sleep). Studies show that extended sedentary periods are linked to higher rates of chronic illnesses such as heart disease and diabetes.

At Atlas, we can help you integrate small, manageable changes into your daily routine to combat inactivity. Some effective strategies include:

• Walking or cycling to work instead of driving.

• Taking regular standing breaks during the workday.

• Using a standing desk

• Exercise snacking (see upcoming blog post)

How Much Exercise Do You Need?

*Atlas Sports & Exercise Medicine is aware that the recommendations below may seem like a lot to some people. We want you to remember that this may be the target for you, and we can help get you started with lower recommendations and a clear progression plan.  

For adults aged 18-64, the World Health Organisation provides clear guidelines to help you stay active and healthy:

Aerobic Activity - ‘cardio’

• Moderate-intensity: Aim for at least 2.5 hours per week. Activities include brisk walking, cycling, or dancing.  

• Vigorous-intensity: Alternatively, aim for at least 75 minutes per week. This can include running, swimming, or high-intensity interval training (HIIT).

Atlas understands that exercise intensity can be difficult to grasp. A simple rule of thumb is that when undertaking moderate intensity exercise you should be able to maintain a conversation with someone but would struggle to sing your favourite song due to the level of exertion. Vigorous intensity exercise is more challenging, and you would find it difficult to maintain conversation.  

Strength Training – This does NOT need to be weights

In addition to aerobic activity, incorporate muscle-strengthening exercises at least two days per week. These should target all major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. Activities such as weightlifting, resistance band exercises, or bodyweight movements like push-ups and squats are excellent options. At Atlas, we can show you how to do some of these exercises without the need for equipment or gym memberships. We also provide oral, written and video content for you to take home and follow when needed.  

Personalised Support at Atlas Sports & Exercise Medicine

Every individual’s fitness journey is unique. Whether you’re just starting out or looking to optimise your current routine, our team at Atlas can provide expert advice tailored to your lifestyle, fitness level, and goals. From reducing sedentary behaviour to building a balanced exercise plan, we’re here to help you achieve a healthier, more active life.

Ready to take the next step? Contact us to schedule a consultation and discover how we can support you in reaching your fitness potential!

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