Adults between 19 and 64 years are recommended to do 150 minutes (2 hours and 30 minutes) of moderate intensity aerobic activity each week or 75 minutes (1 hour and 15 minutes) of vigorous intensity aerobic activity. Examples of moderate exercises are walking fast or water aerobics and examples of vigorous intensity exercise are jogging, running or swimming fast.

It is also recommended that an adult does muscle strengthening activity on at least two sessions per week. Muscle strengthening exercise can be lifting a weight or doing sit-ups but the key is doing the exercise repetitively. Each activity should be done eight to twelve times which is called a set and at least one set of each exercise should be done but ideally two to three sets. It is important for customers to understand what the body requires in order to get the most out of exercising. The key is ensuring the body is kept nourished and hydrated. The amount of nutrition a person requires will depend on their ultimate aim:

• Weight loss
• Weight gain
• Muscle definition and toning
• Rehabilitation
• Strengthening

A person who is looking to lose weight should reduce their calories and increase their activity levels whereas someone that is looking to create muscle definition will need to increase their protein intake as well as doing more weight training.