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Weekly exercise recommendations for adults
For adults in the UK, the general recommendation is to do at least 150 minutes of moderate-intensity physical activity each week. This can also be achieved through 75 minutes of vigorous-intensity activity, or a mix of both across the week.
Moderate activity includes things like brisk walking, cycling at a steady pace, or dancing. Vigorous activity means exercise that makes you breathe much harder, such as running, fast cycling, or sport with lots of effort.
Adults are also advised to do strength exercises on at least two days a week. These should work the major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms.
How to break the minutes down
The 150 minutes do not need to be done all at once. Many people find it easier to spread activity across the week, such as 30 minutes on five days.
Shorter sessions still count. Even 10-minute bursts can add up and help you reach the weekly target, especially if you are building up fitness gradually.
Everyday movement also matters. Walking more often, taking the stairs, or being active during household tasks can help support a more active lifestyle.
What children and young people need
Children and young people aged 5 to 18 are recommended to do at least 60 minutes of physical activity every day. That adds up to 420 minutes a week, which is much more than the adult recommendation.
The activity should include a mix of moderate and vigorous exercise. It should also include activities that strengthen muscles and bones on at least three days each week.
For younger children under 5, the advice is different. They should be active every day in a variety of ways, including energetic play, rather than following a set number of minutes.
Why the guidance matters
Regular exercise helps reduce the risk of heart disease, type 2 diabetes, and some cancers. It can also support mental wellbeing, improve sleep, and help maintain a healthy weight.
Meeting the recommended minutes does not have to mean gym sessions. Walking, swimming, gardening, sports, and active play all count toward the total.
If you have health concerns or have been inactive for a while, it is sensible to start slowly. Building up gradually can make it easier to reach the weekly target safely and sustainably.
Frequently Asked Questions
For most adults, the usual recommendation is at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous activity, or an equivalent mix. For children and teens, the recommendation is at least 60 minutes of moderate-to-vigorous physical activity each day, which equals about 420 minutes per week.
Adults are generally advised to get at least 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous-intensity exercise, with muscle-strengthening activities on 2 or more days per week.
Children and adolescents are recommended to get at least 60 minutes of physical activity every day, which adds up to about 420 minutes per week.
For adults, the common target is at least 150 minutes of moderate-intensity aerobic activity per week. Children do not usually follow a weekly moderate-minute target because they are recommended to be active for at least 60 minutes daily at moderate-to-vigorous intensity.
For adults, the common target is at least 75 minutes of vigorous-intensity aerobic activity per week. Children are generally encouraged to include vigorous activity as part of their daily 60 minutes rather than following a separate weekly vigorous-minute target.
Adults typically have a weekly target such as 150 minutes moderate or 75 minutes vigorous activity, while children and teens are advised to be active for at least 60 minutes every day. The child recommendation emphasizes daily activity rather than a weekly total.
Yes. Adults should do muscle-strengthening activities on 2 or more days per week in addition to aerobic minutes. Children and teens should include muscle- and bone-strengthening activities as part of their 60 minutes of daily activity, at least 3 days per week.
Yes. The weekly totals can be reached through shorter sessions spread across the week. For adults, even 10-minute bouts can add up to the weekly goal, and children can accumulate their daily 60 minutes through active play and movement throughout the day.
Activities like brisk walking, cycling, swimming, running, sports, active play, dancing, and similar movement can count if they raise the heart rate enough to meet moderate or vigorous intensity levels.
Adults do not need to exercise every day as long as they meet the weekly total, but many aim for about 30 minutes on 5 days. Children and teens should get at least 60 minutes every day.
If time is limited, adults can aim for the lowest effective guideline of 75 minutes of vigorous exercise per week or a combination that reaches the equivalent of 150 minutes of moderate activity. Children still need about 60 minutes per day, though that can be broken into smaller periods.
Older adults generally follow the same weekly activity goals as other adults, but they may also focus on balance and flexibility. The main adult target remains at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity.
The overall goals are similar, but the activity type, intensity, and pace may need to be adapted to the person's abilities and health needs. The main idea is to be as active as possible within safe limits, with guidance from a healthcare professional if needed.
Yes. Adults can spread activity across any days of the week, and children are encouraged to stay active every day. The exact pattern matters less than meeting the total weekly or daily minutes.
Yes. Active play, sports, running, jumping, and similar movement all count for children as long as the activity is moderate to vigorous and totals at least 60 minutes per day.
Meeting exercise recommendations helps reduce health risks, but it is also important to limit long periods of sitting. Even if someone reaches the weekly minute target, breaking up sedentary time with movement is beneficial.
Any increase in activity is beneficial. If the full recommendation is not possible, starting with smaller amounts and gradually increasing minutes over time can still improve health.
Yes, they may need to be reduced or modified during illness or injury. In those cases, it is best to follow medical advice and return to activity gradually when it is safe.
School sports can help, but they may not always provide the full 60 minutes of daily activity every day. Children still need enough total movement across the day, including active play, walking, and other activities.
They help improve heart health, muscle and bone strength, mood, sleep, and overall fitness. Regular activity also lowers the risk of many chronic diseases in adults and supports healthy growth and development in children.
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