Exercise guidelines for healthy adults:

consensus statement

If you participate in Moderate Intensity Exercise -

Aerobic activity of moderate intensity : brisk walking, stair climbing, cycling, jogging - for 30 minutes 5 days a week
Muscle strengthening exercises : resistance training, own body weight exercises, exercises, exercises using dumbells or machines - 1-3 sets of 8-12 repetitions targeting major muscle groups. This is to be done 2-3 times a week.

If you participate in High Intensity Exercise -

Aerobic activity of higher intensity like running, high intensity aerobics, football etc for 20 minutes 3 days a week is sufficient
Muscle strengthening exercises - more than 3 sets targeting major muscle groups 2-3 days a week.

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