Physical activity guidelines

The amount of physical activity recommended for health in the United Kingdom is set out in guidelines from the four Chief Medical Officers and published by the NHS. They apply to all adults, including disabled adults and women who are pregnant or have recently given birth, with some adjustments.

Adults aged 19 to 64

• Some physical activity every day. Activity on only one or two days a week still lowers the risk of heart disease and stroke.
• At least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, or a mixture of the two, spread over four or five days or the whole week.
• Activities that strengthen all the major muscle groups, the legs, hips, back, abdomen, chest, shoulders and arms, on at least two days a week.
• Less time sitting or lying down, with long spells of inactivity broken up by movement.

How hard is moderate?

The NHS uses a simple test. During moderate activity the heart beats faster and breathing quickens, and it is possible to talk but not to sing. During vigorous activity breathing is hard and fast, and only a few words can be said without pausing for breath.

• Moderate: brisk walking, cycling on the level, dancing, water aerobics, doubles tennis, hiking, pushing a lawn mower.
• Vigorous: running, swimming, fast or hilly cycling, climbing stairs, football, rugby, netball, hockey, skipping, aerobics, martial arts.
• Very vigorous: short bursts of maximum effort separated by rests, as in interval running, hill sprints, circuit training and spinning classes.

Muscle strengthening

Strengthening activity counts when the muscles are worked to the point where a short rest is needed before repeating. Lifting weights, exercises with resistance bands, press-ups and sit-ups, yoga, Pilates, tai chi, heavy gardening, carrying heavy shopping and wheeling a wheelchair all qualify. It is done in addition to the 150 minutes; see strength training.

Adults aged 65 and over

The targets are the same, with two additions: activity of some kind every day, even if only light, and exercises that improve strength, balance and flexibility on at least two days a week. These are covered under staying active in later life.

Pregnancy and after birth

The guidelines apply during pregnancy, although vigorous activity is not recommended for women who were inactive beforehand. After the birth, activity returns gradually towards its earlier level and includes strength training, with more intense exercise from the postnatal check at six to eight weeks for those who feel able.

Children

The Chief Medical Officers recommend an average of at least 60 minutes of moderate or vigorous activity a day for children and young people aged 5 to 18, and at least 180 minutes of activity spread through the day for children under five who can walk.

Why it matters

Regular activity is linked to a lower risk of heart disease, stroke, type 2 diabetes, several cancers, depression and dementia, and to better sleep, stronger bones and fewer falls in later life. The largest gain comes from moving from doing nothing to doing something.

Getting started

• The NHS advises speaking to a GP first for anyone who has not exercised for some time or has a medical condition.
• Brisk walking is the simplest way to begin, and ten minutes at a time is a reasonable start.
• Walking or cycling for short journeys, taking stairs and standing up regularly from a desk all count.
• The NHS publishes free programmes for beginners, including a nine-week running plan and online exercise videos.
• Activity is built up gradually over weeks; see avoiding exercise injuries.