What counts as moderate aerobic activity?

Examples of activities that require moderate effort for most people include:

• brisk walking 
• water aerobics
• riding a bike on level ground or with few hills
• doubles tennis
• pushing a lawn mower
• hiking
• skateboarding
• rollerblading
• volleyball
• basketball

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate level is if you can still talk, but you can't sing the words to a song. 

What counts as vigorous activity?

There is good evidence that vigorous activity can bring health benefits over and above that of moderate activity.

Examples of activities that require vigorous effort for most people include:

• jogging or running
• swimming fast
• riding a bike fast or on hills
• singles tennis
• football
• rugby
• skipping rope
• hockey
• aerobics
• gymnastics
• martial arts

Vigorous activity makes you breathe hard and fast. If you're working at this level, you won't be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous activity can give similar health benefits to 150 minutes of moderate activity.

What activities strengthen muscles?

Muscle strength is necessary for:

• all daily movement
• to build and maintain strong bones
• to regulate blood sugar and blood pressure
• to help maintain a healthy weight

Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like a bicep curl or a sit-up. A set is a group of repetitions.

For each strength exercise, try to do:

• at least one set
• 8 to 12 repetitions in each set 

To get health benefits from strength exercises, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:

• lifting weights
• working with resistance bands
• doing exercises that use your own body weight, such as push-ups and sit-ups
• heavy gardening, such as digging and shovelling
• yoga

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity – whatever's best for you.

Muscle-strengthening exercises are not an aerobic activity, so you'll need to do them in addition to your 150 minutes of aerobic activity.

Some vigorous activities count as both an aerobic activity and a muscle-strengthening activity.

Examples include:

• circuit training
• aerobics
• running
• football
• rugby
• netball
• hockey