Physical activity guidelines for adults aged between 18 to 64 years old
The physical activity guidelines for adults aged between 18 to 64 years are to complete a minimum of 150 minutes (3 hours) of moderate activity each week or at least 75 minutes (1 hour 15 minutes) of vigorous activity per week. In addition to adding in a form of strength and balance training at least twice a week.
Ideally, we should try to limit the amount of time we are inactive (sedentary time) each day and where possible this should be broken up into small periods throughout the day.
What this means
As adults we tend to sit or stay in the same position for long periods of the day, therefore any type of movement is positive and should be encouraged throughout the day.
The guidelines state that we should be aiming for a mixture of aerobic, strength and balance activities, at both moderate and vigorous intensities – so what does this mean?
- Aerobic activities often include brisk walking, cycling or swimming
- Strengthening exercises may include press ups, squats or weights
- Strengthening activities include exercises like lifting, yoga and weights
- Balancing exercises can include sit to stand, one leg stands, but also activities such as tai chi and Pilates
- Moderate activity includes activities such as brisk walking and gentle cycling
- Vigorous activities often include running and cycling
Ideally, throughout the week, your physical activities would include a variety of the ideas above. For more information on exercise ideas, visit the Exercise page on the NHS webste.
Activity ideas
- Swimming
- Gym
- Walking
- Running
- Group classes (yoga or Pilates)
- Dancing
- Gardening
- Home workouts - Home workout videos – NHS
- Sport (tennis, football, netball)
- Resistance exercises and stretching – Strength and Flex exercise plan: How-to videos – NHS
Health benefits
There is a wide range of health benefits associated with being physically active as adults, some of which are included here.
- Reduced risk of cardiovascular ill-health (stroke and heart disease)
- Lowers blood pressure
- Lowers cholesterol
- Reduces risk of type 2 diabetes
- Reduced the risk of long-term health conditions
- Strengthens muscles and bones
- Improves sleep
- Improves concentration
- Mood and anxiety
- Balance and co-ordination
For more information on activity ideas or the health benefits associated with being active for adults aged between 18 to 64 years, visit Benefits of exercise on the NHS website.
Local support and activities
ProActive (Exercise on Referral)
ProActive is Somerset’s exercise on referral scheme, which supports individuals in becoming more active in a safe and structured environment with specialist trained fitness professionals.
The scheme is open to anyone over the age of 18 and registered with a Somerset GP practice. For a ProActive referral, please speak to one of the following health professionals.
- GP
- Physiotherapist
- Podiatrists
- Psychiatrists
- Nurse
- Consultant
- Occupational Therapist
- Dietician
For more information on this service, visit the ProActive Somerset website
Health walks
Health Walks
A health walk is a free regular structured walk with like-minded individuals wishing to improve or continue looking after their wellbeing. Somerset has health walks across the county, which have 5 different levels of ability; from beginner walks of approximately 1 mile to level 4 walks comprising of 3 to 5 miles.
To find out more about the health walks in your area or speak to someone regarding these visit Somerset Health Walks – Somerset Activity & Sports Partnership.
Somerset Moves Activity Finder
The Somerset moves activity finder is your one stop shop for identifying local physical activity opportunities near you. Just add your postcode, and it will find activities close to you with details on the activity, dates, times and pricing available, including an option to book immediately. For more information visit the Somerset Moves Activity Finder on the SASP website.
Parkrun
Parkrun is a free, weekly community event organised by volunteers, where participants can walk or run 5km and is available to all participants of any abilities. All you need to do is register online once prior to attending and then you can attend any parkrun anywhere in the UK. For more information, times and locations of your local events, visit the Parkrun website.
Resources
The NHS has a wide range of information, advice and resources available to support you in continuing or starting with increasing your physical activity, this includes guidelines, types of exercise alongside video resources. For more information visit the Exercise page on the NHS website.
Top tips for adults
- Set clear and achievable goals – Choose a realistic activity goal that fits your lifestyle. Example: “I will walk for 20 minutes during my lunch break three days a week.”
- Plan activity like an appointment – Add it to your calendar, plan it, and set reminders. Attach it to an existing routine (after work, school drop‑off, dinner).
- Use if‑then plans to stay on track – If a meeting overruns, then move your walk to the next available slot that day.
- Track your progress to stay motivated – Journals, apps, or step counters help you see improvements in energy, mood, or activity levels.
- Build a support network – Walk with colleagues, join community groups, or share goals with family/friends.
- Celebrate small wins – Reward milestones with enjoyable, healthy treats — a night at the cinema, a new book, time for a hobby.