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Adult (16+)

Advice for this age group

Adults should do some type of physical activity every day. Ideally adults should do at least 150 minutes of moderate intensity activity per week. It is recommended that they do strengthening activities to work all major muscle groups at least 2 days a week.

You can also achieve your weekly target with 75 minutes of vigorous intensity activity per week. Make sure that the type and intensity of your activity is appropriate for your level of fitness.

For lots more advice around physical activity guidelines visit:

Activity ideas

Return to something you tried before, if it’s a sport that is too physical for you now – try an adaptation, e.g. walking netball or football

Try something new and go with a friend!

Workout at home, or go running – try couch to 5k!

Moderate activity ideas:

  • Brisk walking
  • Riding a bike
  • Dancing
  • Aqua aerobics
  • Low impact fitness classes

Vigorous activity ideas:

  • Weight training
  • Intense fitness classes
  • Interval running
  • Sports such as squash, netball, football

Activities to strengthen muscles:

  • Yoga
  • Pilates
  • Tai chi
  • Body weight exercises such as push ups and sit ups

We regularly share examples of fun activities on our social media channels. Check out @sportrct on Facebook, Twitter and Instagram to take a look! We have lots of indoor and outdoor activity ideas on our App, along with instructions and videos. Download the FREE Leisure for Life app, add Sport RCT as a club and check it out!

Community sports clubs

There are over 300 sports clubs in Rhondda Cynon Taf. The majority of these clubs provide opportunities for adults 16 years and over. We work with these clubs to ensure that they are providing safe, inclusive fun activities for children.

CLICK HERE to view our Sports Club Map and find sports clubs in your area.

Sport RCT / NGB Projects

Throughout the year we offer a variety of sports projects aimed at adults aged 16 and over. Make sure to follow us on social media for the latest details on sessions we are running. Follow @sportrct on Facebook, Twitter and Instagram. These projects are developed and delivered in partnership with National Governing Bodies.

Walk RCT

Walk RCT is the support we offer to new and existing walking groups in Rhondda Cynon Taf. Linking with volunteers we train, insure and support groups so that they can provide safe and inclusive walks to RCT residents.

Click HERE for further details.

Made for Mams

We have developed Made for Mams to support women who wish to get active during pregnancy and after giving birth. In partnership with Leisure for Life we offer a range of pre and post-natal exercise sessions in leisure centres across Rhondda Cynon Taf.

CLICK HERE for full details.