How much exercise do adults need?
In short: adults should aim for at least 150 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening activities on at least 2 days. Some activity is better than none.
The weekly guideline for adults
- Aerobic activity: at least 150 minutes a week of moderate-intensity activity, for example 30 minutes a day on 5 days. Or 75 minutes a week of vigorous-intensity activity, or a mix of the two.
- Muscle strengthening: on at least 2 days a week, work all the major muscle groups: legs, hips, back, stomach, chest, shoulders and arms.
- Adults 65 and older should also do activities that improve balance, such as standing on one foot.
As a rule of thumb, 1 minute of vigorous activity counts about the same as 2 minutes of moderate activity.
Moderate or vigorous?
The "talk test" is a simple way to tell:
- Moderate: you can talk, but not sing. Examples: brisk walking, water aerobics, cycling on level ground, doubles tennis, pushing a lawn mower.
- Vigorous: you can only say a few words before pausing for breath. Examples: running or jogging, swimming laps, singles tennis, cycling fast or uphill, hiking uphill.
What counts as muscle strengthening
Anything that makes your muscles work harder than usual: lifting weights, working with resistance bands, exercises that use your own body weight (such as push-ups and sit-ups), heavy gardening like digging, and some forms of yoga.
Getting started
- If you're not active now, start small and build up gradually. Even 5 or 10 minutes at a time adds up.
- Pick activities you enjoy and can fit into your week.
- Warm up before you start and cool down afterwards. Read should you stretch before jogging?
When to check with a doctor
- Talk to your doctor before starting if you have a long-term health condition such as heart disease, diabetes or arthritis, or if you're pregnant.
- Stop and get urgent medical help if you have chest pain, severe shortness of breath, or feel faint during activity.