How active do I need to be?

Adults

An adult should have 75 minutes of vigorous activity (difficulty in breathing and talking) per week or 150 minutes of moderate activity (increased breathing but able to talk) or a combination of both. People over the age of 65 years who are generally fit should include strengthening exercises that work all the major muscles in the body, improving your strength and balance.

Visit the NHS Live Well site for a guidance on what counts as vigorous or moderate activity for adults.

Children under 5 years

A child under 5 years should work towards being active for 3 hours every day which means any type of activity that involves them moving around should be encouraged.

Visit the NHS Live Well site for a guidance on what light and more energetic physical activity is recommended for this age group.

Between 5 and 18 years

A child between 5 and 18 years should have at least an hour a day of activity, including moderate and vigorous activity and an activity that builds muscle and bones - such as jumping and running - is advised for three days a week.

There’s no doubt that keeping active makes us feel more energetic. But there are other more specific benefits, including helping to manage high blood pressure and angina, keep you at a healthy weight, maintain regular bowel movements and stimulate a poor appetite.

Visit the NHS Live Well site for a guidance on what counts as vigorous or moderate activity for children and young people.

People with disabilities

Those with a disability should be as active as possible. See below for information about specialist instructors and coaches who will be able to advise on the most suitable activity.

However, something is better than nothing.

Start small and build up gradually.
Just 10 minutes at time provides benefits.
Whatever you choose to do, make sure it is achievable, varied and enjoy it.
Make sure you drink enough water, and eat before and after exercise (allow your food time to go down though).

Keeping active doesn’t have to be expensive, stressful or take too much time.

Consider walking to the shops or a friend’s house or try the free NHS Fitness Studio and BBC Make Your Move, guiding you through 10 minutes of activities you can do in the comfort of your own home.
Think about how you can build physical activity into your everyday routine. Perhaps go for a walk during your lunch break and use a pedometer to keep track of how many steps you take. Try to find different walks, and alternate between them during the week.

Older Adults

Older adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.

Adults aged 65 and over should:

aim to be physically active every day. Any activity is better than none. The more you do the better, even if it's just light activity.
do activities that improve strength, balance and flexibility on at least 2 days a week.
do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both.
reduce time spent sitting or lying down and break up long periods of not moving with some activity.

If you have fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising or visit our stronger for longer page for further information for highlights how strength and balance exercises can help you to keep doing the things yo enjoy - for longer.