Physical activity

How Much Exercise Do I Need?

Adults should aim for at least 150 minutes of moderate activity a week, plus muscle-strengthening on two days — and simply move more and sit less.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

The UK guidelines recommend that adults spread physical activity across the week: at least 150 minutes of moderate-intensity activity (such as brisk walking or cycling) or 75 minutes of vigorous activity, plus activities that strengthen muscles on at least two days.

Why it matters

Regular activity lowers the risk of heart disease, stroke, type 2 diabetes, several cancers, depression and dementia, helps maintain a healthy weight and keeps you mobile and independent as you age. Any activity is better than none.

Practical tips

How to make it work

  • Aim for at least 150 minutes of moderate activity a week — for example 30 minutes on five days.
  • Include muscle-strengthening activities (such as carrying shopping, bodyweight exercises or resistance bands) on at least two days.
  • Break up long periods of sitting with short bouts of movement.
  • Choose activities you enjoy, so you are more likely to keep them up.
  • Build up gradually if you are not used to being active.
  • Remember that everyday activity — walking, gardening, housework, stairs — all counts.

Good to know. If you have a health condition, have been inactive for a long time, or are pregnant, check with your GP about how to start safely. Stop and seek advice if you get chest pain, severe breathlessness or dizziness.

Answers

How Much Exercise Do I Need?: frequently asked questions

What counts as moderate activity?

Moderate activity raises your heart rate and makes you breathe faster and feel warmer, but you can still talk — such as brisk walking, cycling or dancing. As a guide, you should be able to talk but not sing.

Is a little exercise worth it if I can’t reach 150 minutes?

Yes. Any amount of activity is better than none, and benefits start with even small increases. Build up gradually towards the guidelines, and focus on moving more and sitting less overall.

Related

More on physical activity

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Live Well & Every Mind Matters
  • UK Chief Medical Officers’ physical activity guidelines
  • Mind / mental health charities

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