<|im_start|>system
You are a helpful AI assistant.<|im_end|>
<|im_start|>user
What are the guidelines for physical activity for healthy adults of the World Health Organisation?<|im_end|>
<|im_start|>assistant
The World Health Organization (WHO) provides guidelines on physical activity for healthy adults. These guidelines are intended to promote health and reduce the risk of non-communicable diseases.

The WHO recommends that adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of both.

In addition to aerobic activity, the WHO recommends that adults should do muscle-strengthening activities at least two days a week. These activities should work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

It is also recommended to reduce sedentary behaviors, such as sitting for long periods of time, and to break up long periods of sitting with light-intensity physical activity.

It is important to note that these guidelines are general recommendations and may need to be adjusted based on an individual's specific health status, physical abilities, and lifestyle factors. Therefore, it is recommended to consult with a healthcare professional before starting a new physical activity routine.<|im_end|>
<|im_start|>user
Give me some examples of these physical activities.<|im_end|>
<|im_start|>assistant
Here are some examples of moderate-intensity and vigorous-intensity physical activities:

Moderate-intensity physical activities:
- Brisk walking
- Dancing
- Leisurely bicycling
- Swimming at a slow pace
- Water aerobics
- Gardening and yard work
- Doubles tennis
- General housework and cleaning

Vigorous-intensity physical activities:
- Running or jogging
- Fast cycling or mountain biking
- Swimming laps or competitive swimming
- Aerobic dancing or Zumba
- Jumping rope
- Hiking uphill or with a heavy backpack
- Singles tennis or racquetball
- High-intensity interval training (HIIT)

you can also combine moderate and vigorous activities to meet the World Health Organisation's guidelines. Just make sure to consult with a healthcare professional before starting a new exercise program, especially if you have any pre-existing health conditions or concerns.<|im_end|>