How Much Exercise Do Adults Need? UK Activity Guidelines Explained
The UK Chief Medical Officers advise adults to do at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or a mix of the two, plus muscle-strengthening activities on at least two days a week. Adults should also cut down on long periods of sitting. Any activity is better than none, and the minutes can be built up in bouts of any length.
The guidelines in brief
The UK Chief Medical Officers' physical activity guidelines were published in September 2019 and are shared by England, Scotland, Wales and Northern Ireland. They set out how much activity different age groups should aim for. The headline figures are below.
| Group | Aerobic activity | Strength and balance | Sitting |
|---|---|---|---|
| Adults (19 to 64) | At least 150 minutes moderate, or 75 minutes vigorous, or a combination, each week | Muscle-strengthening on at least 2 days a week | Break up long periods of sitting with light activity |
| Older adults (65 and over) | Aim for 150 minutes moderate a week, building up gradually; be active every day, even if light | Strength, balance and flexibility activities on at least 2 days a week | Break up sitting with light activity or at least standing |
| Children and young people (5 to 18) | An average of at least 60 minutes moderate-to-vigorous a day across the week | A variety of activities to develop movement skills, muscles and bones | Reduce time sitting and break up long periods of not moving |
The CMOs stress that "some is good, more is better". Even small increases in activity among people who are currently inactive can make a significant difference to health, so do not be put off if 150 minutes feels a long way away.
Moderate, vigorous and very vigorous: what counts?
The NHS guidance for adults offers a simple talk test to judge intensity.
Moderate intensity
Your breathing and heart rate rise and you feel warmer. You can still talk, but you cannot sing. Examples from the NHS include:
- brisk walking
- riding a bike
- dancing
- doubles tennis
- water aerobics
- hiking
- pushing a lawn mower
Vigorous intensity
You are breathing hard and fast and cannot say more than a few words without pausing for breath. NHS examples include:
- running
- swimming
- riding a bike fast or on hills
- walking up the stairs
- sports such as football, rugby, netball and hockey
- skipping, aerobics, gymnastics and martial arts
Very vigorous intensity
Short bursts of maximum effort followed by rest, often called high-intensity interval training (HIIT). Examples include hill or stair sprints, interval running, circuit training, heavy weightlifting and spinning classes. The CMO guidelines include even shorter durations of very vigorous activity as another way to meet the weekly target. It is demanding, though, so build up to it, and speak to a GP first if you have a health condition.
Strength: the part people forget
Muscle-strengthening on at least two days a week is a separate recommendation from the aerobic target, and the guidelines say any strengthening activity is better than none. Activities should work the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. The NHS lists options such as:
- lifting weights or working with resistance bands;
- bodyweight exercises such as push-ups and sit-ups;
- yoga, pilates and tai chi;
- heavy gardening, such as digging.
You do not need a gym. A mat, a set of bands and a couple of dumbbells cover a lot of ground at home. Our home gym starter guide walks through a sensible first set-up, and you can browse the Gym & Fitness and Yoga & Pilates departments as our range grows.
Older adults and children
Adults aged 65 and over
The NHS guidelines for older adults recommend being physically active every day, even if it is just light activity, alongside 150 minutes of moderate activity or 75 minutes of vigorous activity a week. Activities that improve strength, balance and flexibility on at least two days a week are particularly important. The NHS notes that if you have fallen or are worried about falling, these exercises can help you feel stronger and more confident on your feet. Older adults with a medical condition should check with their GP before starting a new exercise routine.
Children and young people
Children aged 5 to 18 should average at least 60 minutes of moderate or vigorous activity a day across the week, with a mix of types and intensities. Football, gymnastics, jumping games and martial arts all help build muscles and bones. Separate guidance covers under-fives, pregnancy and the period after giving birth, and disabled adults.
How to fit it into a busy week
150 minutes sounds like a lot, but it works out at about 22 minutes a day, or 30 minutes on five days. Because activity can be built up in bouts of any length, everyday movement counts. The NHS suggests spreading exercise evenly over four to five days a week, or every day. A few practical ideas:
- Active commute. Walk or cycle all or part of the way, or get off the bus a stop early and walk briskly.
- Lunchtime walks. Two 15-minute brisk walks a day on weekdays add up to 150 minutes.
- Mix in vigorous sessions. Because the guidelines set 75 minutes of vigorous activity alongside 150 minutes of moderate, vigorous minutes go roughly twice as far. A 25-minute run three times a week meets the target on its own.
- Join something. A five-a-side team, a tennis club or a weekly swim gives you a regular slot and company.
- Two short strength sessions. 20 minutes of bodyweight or band exercises on two evenings covers the strength recommendation.
- Break up sitting. Stand up and move every so often during long spells at a desk or on the sofa.
If running appeals, the free NHS plan in our Couch to 5K guide builds up to three 30-minute runs a week. If you have a long-term health condition, are pregnant, or are returning to exercise after a long break, talk to your GP or a physiotherapist about what is right for you. This article is general information, not medical advice.
Recap
- Adults: at least 150 minutes moderate or 75 minutes vigorous activity a week, or a combination.
- Strength activities working all major muscle groups on at least two days a week.
- Over-65s: add balance and flexibility work, and be active every day.
- Children and young people: an average of 60 minutes a day.
- Use the talk test: talk but not sing is moderate; only a few words is vigorous.
- Every bout counts, and some activity is always better than none.
- Reduce long periods of sitting.
Frequently asked questions
How much exercise should adults do each week in the UK?
The UK Chief Medical Officers recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, or a combination, plus muscle-strengthening on at least 2 days.
What is the difference between moderate and vigorous exercise?
With moderate activity you can still talk but not sing. With vigorous activity you cannot say more than a few words without pausing for breath.
Do short bursts of activity count?
Yes. The CMO guidelines say activity can be accumulated in bouts of any length, and some activity is always better than none.
How much activity do children need?
Children and young people aged 5 to 18 should average at least 60 minutes of moderate or vigorous activity a day across the week, with a variety of activities.
What extra activity do people over 65 need?
Older adults should be active every day and do activities that improve strength, balance and flexibility on at least 2 days a week, alongside 150 minutes of moderate activity.