NHS issue physical activity guidelines for adults

How much physical activity you need to do each week depends on your age. 

Click on the links below for the recommendations for other age groups:

• early childhood (under 5 years old)
• young people (5 to 18 years old)
• older adults (65 and over)

Guidelines for adults aged 19 to 64

To stay healthy, adults aged 19 to 64 should try to be active daily and should do:

• at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and   
• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

Or:

• 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) 

Or:

• a mix of moderate and vigorous aerobic activity every week – for example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.

All adults should also break up long periods of sitting with light activity.

Click to read more and see the guides.