Adults should aim for at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity, plus muscle-strengthening on two days. That is the World Health Organization recommendation — but the biggest health gain of all comes from going from doing nothing to doing something.
What counts as moderate activity?
Moderate means you breathe faster and feel warmer, but can still talk in sentences. Examples:
- Brisk walking
- Cycling on level ground
- Housework, gardening, carrying shopping
- Swimming at an easy pace
Vigorous means you cannot say more than a few words without pausing for breath — running, fast cycling, football, stair climbing.
Does it have to be all at once?
No. 150 minutes a week is about 30 minutes on five days, and that can be split into shorter blocks across the day. Three 10-minute walks count the same as one 30-minute walk. Current guidance places no minimum on how long a bout must be.
What does exercise actually change?
- Lowers blood pressure and improves cholesterol
- Reduces the risk of type 2 diabetes and improves glucose control in people who have it
- Reduces the risk of heart disease, stroke and several cancers
- Improves mood, anxiety and sleep quality
- Maintains muscle, bone strength and balance, reducing falls with age
Why does muscle strengthening matter?
Muscle mass declines steadily from around age 30. Strength work on two days a week — bodyweight exercises, resistance bands, carrying heavy shopping, or gardening — preserves strength, protects bone, and helps the body use glucose better.
How do I start if I am inactive?
- Start with 10 minutes a day and build gradually
- Attach it to an existing habit — walk part of a routine journey
- Reduce prolonged sitting; stand or walk briefly every hour
- Choose something you will repeat, over something optimal you will abandon
When should I check with a doctor first?
Check before starting vigorous exercise if you have heart disease, uncontrolled blood pressure or diabetes, are pregnant, or have joint problems. Stop and seek care for chest pain, severe breathlessness, dizziness or fainting during exercise.
