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Activity guidelines for adults
Being active helps your health whatever your weight. The UK chief medical officers set simple weekly targets, and you can build up to them gradually.
The weekly target
For adults aged 19 to 64, the NHS says to aim for:
- At least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or a mix of the two, spread over 4 to 5 days or every day.
- Strength exercises that work all the major muscle groups on at least two days a week. These do not count towards the 150 minutes.
- Less time sitting, breaking up long periods.
Start where you are: build up gradually, and speak to a GP first if you have not exercised for a while or have a medical condition.
What counts as moderate?
Moderate intensity raises your heart rate and breathing; the NHS test is that you can still talk but not sing. Examples are brisk walking, cycling, water aerobics, pushing a lawnmower and dancing. Vigorous activity includes running, swimming, fast or hilly cycling and team sports, where you can say only a few words before pausing.
Starting out gently
- Begin with short walks, 10 minutes a few times a day.
- Add a few minutes each week.
- Choose something you enjoy: you are more likely to keep doing it.
- Find company, such as a walking group or friend.
- Try the NHS Couch to 5K when you are ready.
Strength work
Strength work can be done at home or at a gym. The NHS lists examples such as yoga, pilates, tai chi, weights, resistance bands, body-weight exercises like push-ups, heavy gardening and lifting or carrying children. Strength helps maintain muscle during weight loss, which is useful for health and daily life.
Everyday movement
Small changes add up: take the stairs, get off the bus a stop early, stand during phone calls, and walk after meals. These do not replace exercise, but they help reduce sitting.
Stay safe
- Warm up and cool down.
- Increase gradually. Doing too much too soon can cause injury.
- Stop if you feel chest pain, severe breathlessness, dizziness or sharp pain, and get medical advice.
- Speak to a GP before starting if you have a heart condition, high blood pressure, diabetes, joint problems or are pregnant or have not exercised for a long time.
Activity and weight loss
Eating is the bigger factor in weight loss for most people, but activity helps maintain loss, lifts mood, improves sleep and protects the heart. See eating well and the NHS weight loss plan. Some people have disabilities or health issues that limit activity, and the NHS says its guidelines also apply to disabled adults, so ask your GP about options that suit you.
Do not overdo it
Exercising to punish yourself or compulsively is a warning sign. If that sounds familiar, see getting support.
Activity if movement is difficult
If you have a disability, a long-term condition, pain or limited mobility, activity can still help. Chair-based exercise, swimming, water aerobics and gentle stretching are options, and the NHS has separate guidance for disabled adults. A GP, physiotherapist or local leisure centre may offer sessions designed for you, sometimes through a free or low-cost referral scheme. Start with what feels manageable and build slowly.
Keeping it going
Put activity in your diary like any other appointment, keep trainers by the door and track minutes rather than miles. Fitness gains show up in weeks: stairs feel easier, walks feel shorter and sleep often improves.
This is general information based on NHS guidance, not medical advice. Speak to your GP or pharmacist before making big changes, especially if you have a health condition, take medicines, are pregnant or are under 18.
Frequently asked questions
How much exercise do adults need?
At least 150 minutes of moderate activity a week, plus strength work on two days.
Does walking count?
Yes. Brisk walking is moderate-intensity activity.
Do I need to see a GP first?
If you have a health condition or have been inactive for a long time, it is sensible to check.