Updated: Oct 27
For physical activity guidelines, most countries and the World Health Organization have the same recommendations. We choose NHS because it is a reliable source and expresses the guidelines more clearly and detailed.
For adults aged 19 to 64, it is more customized to each individual's needs. It could be very easy just like walking/running plus Yoga/Pilates. Or it could be quite formal like HIIT (High Intensity Interval Training), body building/strength training, or some very specific training plans. Anyway, the most important thing is consistent regular exercise.
According to Wikipedia, "Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:
Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training, and long distance running.
Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination. Examples of strength exercises are push-ups, pull-ups, lunges, squats, bench press. Anaerobic exercise also includes weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training which increase short-term muscle strength.
Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury."
Here we quote the best solution for Exercise Plan for Adults Aged 19 to 64 from "NHS". The NHS website for England (www.nhs.uk) is the UK's biggest health website, with more than 50 million visits every month.
For physical activity guidelines for adults aged 19 to 64, please check the following:
Note: Going to the university, working on a job, taking care of children, that's when a sedentary lifestyle coming in. Exercise could become a luxury due to a fast paced life. That's when you really need an exercise plan to keep you move. Since it's a big range of ages, everybody will be different for his own exercise plan. For relatively younger adults (19 to 35 years old or so), it's good to do some vigorous exercises like interval running, swimming, martial arts, strength training, etc. Here is a 30-day exercise guide for younger adults. For relatively older adults (35 to 64 years old), it is good to do some moderate exercises for 30 minutes everyday. For example, swift walking, running or swimming on Monday, Tuesday, Thursday and Friday; hiking on Sunday; Yoga, Pilates, or Tai Chi on Wednesday and Saturday. However busy it could be, you still need to have 30 minutes for exercise each day. When you are at work, you can still have some time for exercise, which can be found in this article: How to have exercise at workplace?