How much physical activity do adults need? What the UK guidelines say

How much activity do adults aged 19 to 64 need?

The NHS says adults aged 19 to 64 should aim for at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity a week. It also describes a mix of moderate and vigorous activity as a way of reaching the target. The NHS adds that 75 minutes of vigorous activity a week can give similar health benefits to 150 minutes of moderate activity. The guidance says activity should be spread across the week, and that all adults should aim to be active every day.

What counts as moderate or vigorous?

The NHS uses a talk test: at moderate intensity a person can still talk but not sing. Brisk walking, cycling, dancing, water aerobics and pushing a lawn mower are listed as moderate activities. At vigorous intensity breathing becomes hard and fast, and a person cannot say more than a few words without pausing for breath. Running, swimming, fast or uphill cycling, skipping and team sports are listed as vigorous activities. The UK Chief Medical Officers' guidelines say very vigorous activity, such as sprinting or stair climbing, can count too, in shorter periods or mixed with other intensities.

What are strengthening activities?

The NHS says adults should do strengthening activities on at least two days a week, working all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. Lifting weights, push-ups, sit-ups, heavy gardening such as digging and carrying heavy shopping are given as examples, along with yoga, pilates and tai chi. The NHS says these sessions are needed in addition to the aerobic minutes, because they do not count toward the 150 minutes. The Chief Medical Officers' guidance adds that any strengthening activity is better than none.

Does sitting still matter?

The NHS guidance advises reducing the time spent sitting or lying down, and breaking up long periods of not moving with some activity. The Chief Medical Officers' guidance says adults should aim to minimise time spent sitting and, where possible, break up long inactive periods with at least light activity.

What do the guidelines say about benefits and short bouts?

The NHS says exercising even once or twice a week can reduce the risk of heart disease or stroke. The 2019 revision of the UK guidelines removed the earlier rule that activity must come in bouts of at least ten minutes. The guidance says there is no minimum amount of physical activity needed for some health benefit.

What does regular activity do for health?

The NHS says regular activity lowers the risk of conditions including heart disease, stroke, type 2 diabetes, depression and dementia. It also says activity can improve self-esteem, mood, sleep quality and energy.

What changes for adults aged 65 and over?

NHS guidance for older adults advises being active every day, even lightly. It recommends activities that improve strength, balance and flexibility on at least two days a week, and 150 minutes of moderate aerobic activity a week. The NHS advises speaking to a GP first for anyone who has not exercised for some time or who has medical conditions or concerns.