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How much exercise do adults need?
In the UK, adults are advised to do at least 150 minutes of moderate-intensity activity each week. This can be broken into small sessions, such as 30 minutes on five days a week.
Moderate activity means your heart rate goes up and you breathe faster, but you should still be able to talk. Brisk walking, cycling, dancing, and active gardening all count.
Adults should also do muscle-strengthening activities on at least two days a week. This can include lifting weights, yoga, heavy DIY, or exercises that use your own body weight.
How much exercise do children need?
Children and young people aged 5 to 18 should do at least 60 minutes of physical activity every day. This should be a mix of moderate and vigorous activity.
Most of this time should come from things like running, playing outside, sport, scooting, cycling, or active games. On at least three days a week, they should also include activities that strengthen muscles and bones.
For younger children under 5, the focus is on being active throughout the day. They should be encouraged to crawl, play, and move often, rather than sit for long periods.
What counts as exercise?
Exercise does not have to mean going to the gym. Everyday activities can make a real difference if they raise your heart rate or use your muscles.
For adults, this might be walking to work, climbing stairs, or doing a workout at home. For children, it could be football in the park, skipping, swimming, or walking to school.
Why regular activity matters
Exercise helps support a healthy weight, stronger bones, and better heart health. It can also improve mood, sleep, and energy levels.
For children, being active supports growth, coordination, and confidence. For adults, it can lower the risk of long-term conditions such as heart disease, type 2 diabetes, and some cancers.
Making it realistic
You do not need to do all your activity at once. Small amounts spread across the week still count, and any movement is better than none.
Families can make it easier by building activity into daily routines. Walking together, playing outside, or choosing active trips for short journeys can help everyone reach their weekly target.
Frequently Asked Questions
Weekly exercise recommendations for adults and children generally include at least 150 minutes of moderate-intensity activity for adults, plus muscle-strengthening activities, while children should aim for 60 minutes of physical activity each day, with a mix of aerobic, muscle-strengthening, and bone-strengthening activities across the week.
For adults, weekly exercise recommendations for adults and children typically advise at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity activity, or an equivalent combination of both, along with strength training on 2 or more days per week.
For children, weekly exercise recommendations for adults and children recommend at least 60 minutes of moderate-to-vigorous physical activity every day, which totals at least 420 minutes per week, including aerobic activity and activities that strengthen muscles and bones.
Activities that count toward weekly exercise recommendations for adults and children include brisk walking, cycling, dancing, swimming, running, active play, sports, jumping rope, climbing, and strength-based exercises such as bodyweight movements or resistance training.
No, weekly exercise recommendations for adults and children do not require continuous workouts; exercise can be broken into shorter sessions throughout the week, and even brief bouts of activity can contribute to overall weekly goals.
Weekly exercise recommendations for adults and children include muscle-strengthening activities for adults at least 2 days per week, and for children, age-appropriate muscle-strengthening activities at least 3 days per week as part of daily movement.
Weekly exercise recommendations for adults and children include bone-strengthening activities for children and adolescents, such as running, hopping, skipping, jumping, and sports like basketball or gymnastics that place healthy stress on bones.
Yes, weekly exercise recommendations for adults and children differ by age because adults generally need a weekly total target, while children need daily activity targets that support growth, development, and healthy habits.
Weekly exercise recommendations for adults and children for older adults remain similar to adult guidelines, but older adults should also include balance exercises and choose activities that match their fitness level and health conditions.
Yes, weekly exercise recommendations for adults and children can be met through organized sports if the activity provides sufficient moderate-to-vigorous movement and, for adults, includes strength training in addition to aerobic exercise.
Yes, weekly exercise recommendations for adults and children can be met through active play, especially for children, as long as the play is energetic enough to raise the heart rate and is done often enough across the week.
Following weekly exercise recommendations for adults and children can improve heart health, fitness, mood, sleep, weight management, bone strength, muscle strength, learning, attention, and long-term disease prevention.
If weekly exercise recommendations for adults and children are not met, people may face higher risks of poor fitness, weight gain, weaker muscles and bones, lower energy, and increased chances of chronic health problems over time.
Beginners can start weekly exercise recommendations for adults and children safely by increasing activity gradually, choosing enjoyable low-impact exercises, warming up, staying hydrated, and consulting a health professional if they have medical concerns.
Families can follow weekly exercise recommendations for adults and children together by taking walks, biking, playing active games, doing workouts at home, and planning regular active time that works for both adults and children.
Weekly exercise recommendations for adults and children focus on physical activity rather than screen-free time, but reducing sedentary time and balancing it with movement can help people meet activity goals more easily.
Weekly exercise recommendations for adults and children are generally the same for boys and girls, though activity choices should be age-appropriate, enjoyable, and suited to each child’s interests and abilities.
Weekly exercise recommendations for adults and children should be adapted for children with disabilities so they can participate safely and meaningfully, with adjustments to intensity, duration, or activity type based on individual abilities and guidance from professionals.
Weekly exercise recommendations for adults and children should be adapted for adults with chronic conditions by tailoring the type and amount of exercise to the person’s health status, symptoms, and medical advice, while still encouraging regular movement.
A simple weekly exercise plan based on weekly exercise recommendations for adults and children could include daily active play or activity for children, plus walking, cycling, or other aerobic exercise for adults, and strength training on two or more days each week for adults.
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