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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 Sport Programme

With our Community Sport Programme we aim to provide a range of opportunities for all ages and abilities, across Rhondda Cynon Taf. The programme below has been developed in partnership with a range of partners including National Governing Bodies and community clubs/groups. Some sessions are directly delivered by us, others are delivered by partners that we support. Click here for the full programme.

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.

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.

Getting active outdoors

Walking is a fantastic way to get physically active. In Rhondda Cynon Taf we are fortunate to have a wide range of walking trails and paths to suit all ages and abilities. There are low level family walks and high level hiking trails, and plenty in between. This page has plenty of route videos and maps, which will help to familiarise you with the route and hopefully encourage you to try it.

Cycling is a fun and enjoyable way to stay physically active. In Rhondda Cynon Taf we are fortunate to have a wide range of trails and paths, that form part of the national cycle network. Sections of some trails are on the road, but many of them are off road and traffic free. There are plenty of off road, tarmac paths perfect for family bike rides. There are also plenty of more challenging rides for confident cyclists which include on-road sections, gravel paths and steep climbs. This page has lots of route videos and maps, which will help to familiarise you with the route and hopefully encourage you to try it.