A Q and A on Weekly Activity Targets

The amount and type of physical activity UK and WHO guidance asks of adults each week.

Key takeaways

• Moderate activity: 150 minutes a week
• Vigorous activity: 75 minutes a week, as an alternative
• Most useful single change: Count activity you already do; commuting and housework are activity.
• Commonest mistake: Treating cardio as a substitute for strengthening.
• See a doctor if any of the signs under "When to speak to a doctor" below apply to you.

What is Weekly Activity Targets?

The amount and type of physical activity UK and WHO guidance asks of adults each week.

Why does it matter?

Almost everyone remembers the cardio half of the target and ignores the strength half, which is the part that preserves independence with age.

Moderate activity for Weekly Activity Targets?

150 minutes a week.

Vigorous activity for Weekly Activity Targets?

75 minutes a week, as an alternative.

Muscle strengthening for Weekly Activity Targets?

At least 2 days a week.

Additional over 65 for Weekly Activity Targets?

Balance activities on 2 or more days.

What is the single most useful thing to do?

Count activity you already do; commuting and housework are activity.

What is the most common mistake?

Treating cardio as a substitute for strengthening.

When should I see a doctor?

Speak to a GP before starting if you have a heart condition, uncontrolled high blood pressure, or a recent injury or surgery. Stop immediately and seek urgent help for chest pain, pressure or tightness, severe breathlessness, dizziness or fainting during exercise.

Where to go next

• The First Steps With Weekly Activity Targets
• The Short Guide to Weekly Activity Targets
• Weekly Activity Targets — the reference entry
• Resistance Training: What the Evidence Actually Says
• The Evidence on Walking, Without the Hype

When to speak to a doctor

Speak to a GP before starting if you have a heart condition, uncontrolled high blood pressure, or a recent injury or surgery. Stop immediately and seek urgent help for chest pain, pressure or tightness, severe breathlessness, dizziness or fainting during exercise.

Where this comes from

• UK Chief Medical Officers — Physical Activity Guidelines
• World Health Organization — physical activity guidelines

How this page was put together

Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.

Medical disclaimer

This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.