The good news is that health authorities give a clear, achievable target. The even better news is that something is always better than nothing, and the benefits start with very small amounts.
The general recommendations for adults
- Aerobic activity: 150 to 300 minutes of moderate-intensity activity per week, or 75 to 150 minutes of vigorous activity.
- Strength training: muscle-strengthening activities for all major muscle groups on at least two days per week.
- Less sitting: break up long periods of inactivity.
What counts as moderate?
Brisk walking, cycling at an easy pace, water aerobics or gardening. You can talk, but not sing. Vigorous activity, like running or fast cycling, makes talking in full sentences difficult.
How it can look in real life
| Day | Activity |
|---|---|
| Mon / Wed / Fri | 30-minute brisk walk |
| Tue / Thu | 20-minute strength session |
| Sat | 45-minute bike ride or hike |
| Sun | Rest or gentle stretching |
Start where you are
If you're currently inactive, begin with 10 minutes a day and build up. Ten minutes three times a day counts exactly the same as one 30-minute session.
If you have a health condition, are pregnant or haven't exercised for a long time, check with your doctor before increasing your activity.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
← All articles
