HealthHub sets a clear weekly target for adults: at least 150 to 300 minutes of moderate-intensity aerobic activity, plus muscle-strengthening work on two or more days. HealthHub’s weight-management guide makes the strength side concrete: 8 to 10 different exercises, 8 to 12 repetitions for each set, and a rest period of at least two days between each session.
What counts as strength work
Muscle-strengthening (also called resistance or strength training) should load the major groups: arms, shoulders, chest, back, hips, legs and abdominals. HealthHub’s get-active guide puts the same numbers in one line: 8 to 10 exercises involving all the major muscle groups, 8 to 12 repetitions for each, at moderate intensity, at least twice a week.
You can use free weights, machines, resistance bands or bodyweight moves such as push-ups, sit-ups and squats. The point is overload, not a special gym membership. HealthHub’s weight guide says to rest at least two days between each session. It also notes that regular strength work helps raise resting metabolic rate by building muscle mass.
Pair it with the aerobic minutes
Moderate-intensity aerobic work is the other half of the week. During it your heart rate rises and you can talk in short sentences but not sing. HealthHub examples include brisk walking (1 km in 10 to 15 minutes), recreational badminton, leisure cycling on level ground, recreational table tennis and leisure swimming.
HealthHub’s get-active guide gives two ways to reach the aerobic target: 30 minutes on five days, or 60 minutes three times a week. Add two strength sessions with at least two rest days between them. The four fitness components HealthHub flags are aerobic fitness, strength, balance and flexibility; stretches cover the last two. More activity brings more benefit; some activity still beats none.
A practical Deepavali-week layout
If the long weekend leaves open mornings, block two strength sessions at least two calendar days apart and fill the gaps with brisk walks or a swim. Keep each strength session to 8 to 10 moves and 8 to 12 reps, starting with a warm-up like the one on HPB’s fitness-corner sheet. Neighbourhood fitness corners can carry bodyweight strength and balance moves when the gym is closed.
Last reviewed: HealthHub 150-minutes page, 5 January 2026; weight-management guide, 6 January 2026; get-active guide, 28 March 2023.
