Key takeaways
- Adults should aim for 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity.
- Add muscle-strengthening activity on two or more days a week.
- Any movement is better than none. Start small and build.
How much
The World Health Organization's 2020 guidelines recommend that adults do 150 to 300 minutes of moderate-intensity aerobic activity a week, or 75 to 150 minutes of vigorous activity, with muscle-strengthening on at least two days. Older adults should add activities that improve balance. All adults should limit sedentary time.[1] (source 1)
How to start
- Begin where you areA 10-minute walk counts. Add a few minutes each week.
- Pick something you likeWalking, cycling, swimming, dancing, yoga or tai chi all count.
- Make it routineLink it to a regular time, such as after lunch.
- Add strengthUse body weight, bands or weights twice a week.
Movement and the mind
Yoga and tai chi combine gentle movement with attention to the breath, and can be a form of moving meditation. Regular activity is also linked with lower rates of depression and better sleep.
Common questions
Do I need to see a doctor before starting?
Most adults can start moderate activity safely. If you have heart disease, chest pain, dizziness or other conditions, check with your clinician first.
What if I cannot do 150 minutes?
Do what you can. Benefits start with small amounts.
Sources
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955