Exercise guidelines for adults aged 19 to 64:

It is recommended that you exercise every day in some shape or form.

A mix of different types and intensities is beneficial, and spread them out evenly over the days. Taking a rest day is beneficial (eg. light walk or stretch session once a week helps with recovery).

You should aim to do:

  • Strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
  • At least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
  • Try to stay active through the day, reduce the time spent sitting or lying down and break up long periods of not moving with some activity.

Examples of breaking up the long sitting periods with some activity might be to get up and do 10 squats and lunges or get up and walk around the house once or do some desk stretches if at work.

Check out Mark’s videos on how to do some of these stretches.


If you would like advice on how to get exercising to help improve your health and fitness please feel free to call us on 0214633455 for a free telephone consultation or book an appointment with one of our Chartered Physiotherapists here at East Cork Physiotherapy, Balance & Acupuncture Clinic by clicking the link below.

We hope you enjoyed part 2 of a 3 part blog series by Kate O Connor, Chartered Physiotherapist.

This blog is provided for information purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Seek the advice of your doctor with any queries regarding a medical condition.