150 minutes a week: a simple guide to physical activity

The World Health Organization says regular physical activity in adults lowers the risk of early death, heart disease, high blood pressure, type 2 diabetes and some cancers, and improves mental health and sleep.

How much do we need?

• At least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity.
• Strengthening exercises for all major muscle groups on at least 2 days a week.
• Less time sitting, and breaking up long periods of not moving.

Moderate activity examples

• Brisk walking.
• Riding a bike.
• Dancing or water aerobics.
• Hiking.

Vigorous activity examples

• Running and swimming.
• Walking up stairs.
• Skipping.
• Football.

Getting started

• Split it up: 30 minutes on five days reaches 150 minutes.
• Pick something you enjoy so you keep it up.
• On hot days, exercise early in the morning, in the evening or indoors.
• If you have a long-term condition, check with your doctor before starting a new programme.

Note: This content is for general awareness and does not replace a consultation with a doctor. In an emergency, please call 997.

Sources

• World Health Organization – Physical activity
• NHS – Physical activity guidelines for adults