If you've ever wondered how much exercise "counts", the World Health Organization gives a clear answer for most adults, and it's probably less daunting than you think.
The weekly guide for adults
- 150 to 300 minutes of moderate activity a week, such as brisk walking, cycling or dancing, or
- 75 to 150 minutes of vigorous activity, such as running, football or fast cycling, or a mix of both.
- Muscle-strengthening activity on two or more days a week, working all the major muscle groups.
Moderate activity raises your heart rate and makes you breathe faster, but you can still talk. Vigorous activity makes it hard to say more than a few words without pausing for breath.
Every bit counts
You don't need long sessions. The WHO guidance says that some activity is better than none, and that moving more and sitting less benefits everyone. Ten minutes of brisk walking to the trotro stop, carrying shopping or a dance in the kitchen all add up.
Start where you are
If you're not active at the moment, start small, for example two or three short walks a week, and build up gradually. If you have a health condition, are pregnant or are unsure what is safe for you, talk to a doctor or other qualified professional first.
Set your own weekly target in My Fitbody, where rest days count as part of the plan.
Sources
- WHO: Physical activity fact sheet
- WHO guidelines on physical activity and sedentary behaviour (2020)
- NHS: Physical activity guidelines for adults aged 19 to 64
General information only, not medical advice. If you have a health condition, speak to a qualified health professional.