Guides · Updated November 2026
How much physical activity WHO recommends
The 2020 WHO guidelines set out how much physical activity people need to stay healthy at every age. The key message: any movement is better than none.
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Adults (18–64 years)
- 150 to 300 minutes a week of moderate activity, or 75 to 150 minutes of vigorous activity, or a combination of the two.
- Muscle-strengthening activities of moderate or greater intensity that work all major muscle groups, on at least 2 days a week.
- Going beyond 300 moderate minutes brings additional benefits.
Every bout counts: even a few minutes at a time add up to your weekly total.
Moderate or vigorous: how to tell
| Intensity | How it feels | Examples |
|---|---|---|
| Moderate | You breathe faster but can still talk | Brisk walking, cycling on the flat, dancing, gardening |
| Vigorous | You can only say a few words without pausing | Running, fast swimming, cycling uphill, team sports |
For WHO, one minute of vigorous activity is worth about two minutes of moderate activity.
Over 65
The adult recommendations apply. In addition, WHO recommends at least 3 days a week of activities that combine balance, strength and coordination, to maintain independence and reduce the risk of falls. People who cannot reach these levels should be as active as their abilities allow.
Children and teenagers (5–17 years)
An average of at least 60 minutes a day of moderate to vigorous activity, mostly aerobic. Vigorous activities and those that strengthen muscle and bone on at least 3 days a week. Recreational screen time should be limited.
Less time sitting
WHO recommends that people of all ages reduce the time they spend sitting and replace it with activity of any intensity, even light. Standing up, walking during a phone call or taking the stairs are small changes that count.
Pregnancy, chronic conditions and disability
The guidelines consider physical activity beneficial during pregnancy and after giving birth, with chronic conditions such as high blood pressure or type 2 diabetes, and for people living with disability. In these situations it is worth asking your doctor which activity suits you best.
Frequently asked questions
How many minutes of exercise do I need per week?
For adults, WHO recommends 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity, plus muscle strengthening on at least 2 days a week.
Does walking count as exercise?
Yes. Brisk walking, where you breathe faster but can still talk, is moderate activity and counts towards your weekly minutes.
Is it pointless if I do not reach 150 minutes?
No. WHO stresses that some activity is better than none: you can start small and build up gradually.
Sources
- WHO – Guidelines on physical activity and sedentary behaviour (2020)
- WHO – Physical activity fact sheet
This guide is for information only and summarises public WHO and NICE references. It is not a diagnosis and does not replace advice from a health professional.