Physical Activity: Exercise Types to Improve Your Fitness & Health.
Staying active isn't just about looking good; it's a cornerstone of a healthy, happy life, especially for active adults and busy parents. Whether you're chasing kids, juggling work, or trying to carve out "me time," finding the right physical activity can make all the difference in your energy, mood, and long-term well-being.
This comprehensive guide will help you understand the different types of exercise, the ideal amount, and tips for making exercise a regular, enjoyable part of your routine.
Why Physical Activity Matters for Everyone
Physical activity is more than a workout—any movement that burns energy and increases your heart rate. From a brisk walk to a family dance party in the living room, being physically active has powerful benefits. Regular exercise helps:
Manage body weight
Strengthen your heart and lungs
Boost muscle mass and endurance
Lower your risk of heart disease, type 2 diabetes, and high blood pressure
Improve mood, sleep, and stress levels
For restless parents and active adults, staying physically active sets an excellent example for kids and helps you keep up with life's demands.
How Much Exercise Do Adults Need? Activity Guidelines Explained
You might wonder, “How much exercise do I need?” According to leading health organisations, the general recommendations for adults are:
At least 150 minutes of moderate-intensity aerobic activity (like brisk walking) each week, or
75 minutes of vigorous aerobic activity (like running or fast cycling) each week, or
An equivalent mix of moderate- and vigorous-intensity exercise
Strength training activities for all major muscle groups at least two days a week
Tip: You can break up your activity into shorter sessions—10, 15, or 30 minutes—as long as you reach the weekly goals.
Types of Exercise to Boost Your Fitness & Health
Physical activity comes in many forms. Mixing up your routine with different types of exercise keeps things fun and covers all aspects of fitness.
Aerobic Exercise: The Heart of Your Workout
What is aerobic activity?
Aerobic exercise (sometimes called "cardio") gets your heart pumping and lungs working. It improves endurance and is excellent for heart health, helping reduce the risk of heart disease and type 2 diabetes.
Examples of Aerobic Exercise:
Brisk walk or power walking
Jogging or running
Cycling (outdoors or stationary)
Swimming
Dancing
Hiking
Group fitness classes (Zumba, step aerobics)
Jump rope
How much? Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. If you prefer vigorous activities, 75 minutes will do.
Intensity check: You do moderate-intensity exercise if you can talk but not sing during the activity. Vigorous means you can only say a few words without catching your breath.
Strength Exercises: Building Muscle & Supporting Your Body Weight
Why strength training?
Strength training (or resistance training) uses weights, resistance bands, or body weight to challenge muscles. These exercises help maintain muscle mass, protect joints, and boost metabolism.
Examples of Strength Exercises:
Bodyweight moves (push-ups, squats, lunges, planks)
Free weights (dumbbells, kettlebells)
Resistance bands
Weight machines at the gym
Pilates or yoga (many poses use body weight for resistance)
How often? Work all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least twice weekly. Rest each muscle group for at least 48 hours between sessions.
Pro Tip: Start with lighter weights or easier variations and gradually increase intensity as you get stronger. Focus on good form to avoid dizziness or injury.
Flexibility & Balance: Supporting Mobility for Life
Don’t overlook activities that improve your flexibility and balance. These help prevent falls, reduce stiffness, and promote healthy ageing.
Examples:
Stretching routines
Yoga
Tai chi
Balance exercises (standing on one leg, heel-to-toe walk)
Endurance Exercises: Boosting Stamina for Daily Activities
Endurance training is about building stamina so you can do more, for longer, without getting tired. Aerobic activities and circuit training are excellent for endurance.
Ideas:
Walking or running longer distances
Swimming laps
High-intensity interval training (HIIT)
Group cycling classes
Benefits of Exercise: Why Regular Movement Matters
At least 150 minutes of moderate-intensity weekly activity greatly benefits your body and mind.
Heart Health & Reduced Disease Risk
Lowers the risk of heart disease and high blood pressure
Reduces the chance of type 2 diabetes
Improves cholesterol and blood sugar levels
Weight Management & Body Composition
Helps maintain or lose weight
Preserves muscle mass as you age
Increases metabolism, making it easier to manage body weight
Stronger Muscles & Bones
Builds and maintains muscle mass
Supports bone density, reducing fracture risk
Improved Mood & Mental Health
Releases endorphins ("feel-good" hormones)
Reduces stress, anxiety, and symptoms of depression
Enhances sleep quality
More Energy & Better Daily Function
Increases stamina for everyday tasks
Boosts energy and reduces feelings of fatigue
Remember: Even small amounts of movement add up. Being physically active throughout the day is just as important as structured workouts.
Recommendations for Adults: Making Physical Activity Part of Your Routine
Start Where You Are
If you’re new to regular exercise, begin with short sessions—10 to 15 minutes a day—and gradually build up to the full 150 minutes of moderate-intensity activity each week.
Mix It Up
Variety keeps you motivated and ensures you’re working all muscle groups. Blend aerobic exercise with strength training, flexibility, and balance work.
Involve the Family
Turn physical activity into family time! Go for walks, play at the park, dance in the living room, or try a short workout video together. Setting an active example benefits everyone.
Listen to Your Body
Feeling sore when starting new exercises is normal, but don’t ignore pain, dizziness, or unusual discomfort. Rest when needed and modify activities to suit your body.
Everyday Activity Counts
Physical activity isn’t just for the gym! Try:
Taking the stairs instead of the elevator
Parking further away for extra steps
Doing housework energetically
Having walking meetings
Playing tag or soccer with your kids
Tips for Fitting in 150 Minutes of Moderate-Intensity Exercise
Staying active can seem daunting with a busy schedule. Here are practical ways to reach your 150-minute goal:
Break it up: Three 10-minute walks a day, five days a week, get you to 150 minutes!
Schedule it: Treat exercise like any other appointment.
Buddy up: Find a workout partner for motivation.
Set goals: Use a fitness app or journal to track progress.
Reward yourself: Celebrate milestones—new shoes, a movie night, or a healthy treat.
Common Barriers—and How to Overcome Them
"I Don’t Have Time"
Use short, high-intensity workouts
Combine exercise with family or social time
Multitask (e.g., walk during your child’s sports practice)
"I’m Too Tired"
Exercise boosts energy in the long run!
Try gentle movement like stretching or a brisk walk
"It’s Too Boring"
Try new activities until you find what you enjoy
Listen to music, podcasts, or audiobooks while moving
"I Don’t Know Where to Start"
Begin with walking—simple, free, and effective
Consult a personal trainer for a personalised plan
Sample Weekly Exercise Routine for Busy Adults & Parents
Here’s an example to help you get at least 150 minutes of moderate-intensity exercise and 2 strength sessions each week:
Day Activity
Monday 30-min brisk walk + 15-min strength
Tuesday 30-minute cycling or dancing
Wednesday 30-min brisk walk + 15-min strength
Thursday Yoga or stretching (20 minutes)
Friday 30-minute brisk walk
Saturday Family hike, swim, or active play (30 min)
Sunday Rest or gentle stretching
Total: 150+ minutes of aerobic activity, 2+ days of strength work, and time for flexibility/balance!
Staying Safe While Exercising
Warm up and cool down with light activity and stretching
Stay hydrated
Wear proper footwear
Listen to your body; stop if you feel pain, dizziness, or discomfort
If you have a health condition or haven’t exercised in a while, check with your doctor before starting a new routine
Frequently Asked Questions (FAQ)
How much exercise is enough for adults?
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise each week, plus strength training for all major muscle groups at least twice a week.
What counts as moderate-intensity aerobic activity?
Brisk walking, cycling at a casual pace, dancing, or even active housework. You're at moderate intensity if you can talk but not sing during the activity.
Is strength training necessary if I’m not looking to "bulk up"?
Absolutely! Strength training helps preserve muscle mass, supports joint health, and boosts metabolism—benefits everyone needs, not just bodybuilders.
Can I split my exercise into short sessions?
Yes! Multiple short bouts (at least 10 minutes each) throughout the day add significant benefits.
What are the signs I may be overdoing it?
Extreme fatigue, persistent soreness, dizziness, or loss of motivation. Rest and recovery are just as important as activity.
How can I make exercise fun?
Try new activities, involve friends or family, set challenges, or listen to music while moving. Choose things you look forward to!
Do I need special equipment?
Not at all. Bodyweight exercises, walking, and household objects can all provide great workouts. Equipment like resistance bands or dumbbells can add variety.
What if I have a chronic health condition?
Most people with health conditions benefit from regular exercise, but check with your doctor for personalised advice and safety tips.
Wrapping Up: Make Physical Activity Work for You
Physical activity is a powerful tool for improving your fitness, health, and happiness. By aiming for at least 150 minutes of moderate-intensity aerobic activity and regular strength training, you’re investing in a healthier future for yourself and setting a great example for your family.
Start small, stay consistent, and celebrate your progress. Remember, every step counts!
Stay active and enjoy the journey!