Editorial Team
Public health guidelines give adults a useful starting point for how much physical activity to aim for. The numbers can look intimidating, so this guide breaks them down into everyday terms.
The general guideline
The World Health Organization recommends that adults aim for at least 150 to 300 minutes of moderate-intensity aerobic activity a week, or 75 to 150 minutes of vigorous activity, or an equivalent mix of the two. It also recommends muscle-strengthening activities on two or more days a week.
What counts as moderate activity
Moderate activity raises your heart rate and breathing but still lets you talk in full sentences. Brisk walking, easy cycling, dancing, doubles tennis and water aerobics all qualify. Vigorous activity, such as running or fast cycling, makes it hard to say more than a few words at a time.
If you are starting from very little
Guidelines stress that some activity is better than none. Start with ten-minute walks, add a few minutes each week, and let the total build over weeks rather than days. Shorter bouts add up toward your weekly total.
Before you start: If you have a medical condition, are pregnant, or have been inactive for a long time, check with a healthcare professional about the right level of activity for you.
Making it stick
Choose activities you actually enjoy, put them in your calendar like appointments, and track minutes rather than chasing perfection. A realistic plan you keep beats an ambitious one you abandon.
