How much activity do you need?
| Age group | Aerobic activity | Strength and balance |
|---|---|---|
| Children and teenagers, 5 to 17 years | An average of 60 minutes a day of moderate to vigorous activity, mostly aerobic | Vigorous activity, and activity that strengthens muscle and bone, on at least 3 days a week |
| Adults, 18 to 64 years | 150 to 300 minutes of moderate activity, or 75 to 150 minutes of vigorous activity, or a mix of the two | Muscle-strengthening activity on 2 or more days a week |
| Older adults, 65 years and over | The same as for adults | Varied activity that includes balance and strength training on 3 or more days a week |
India's dietary guidelines (ICMR-NIN) give a similar message: at least 30 to 45 minutes a day of brisk walking or other moderate activity for adults, and 60 minutes a day for children. WHO has separate advice for children under 5 years. Some activity is better than none, so if you are not meeting these amounts, start with what you can do.
What counts as activity
Activity is moderate when your breathing is deeper and faster but you can still talk. It is vigorous when breathing is hard and you cannot talk freely.
- Moderate: brisk walking, gardening, yoga, gentle swimming, and games such as badminton or table tennis.
- Vigorous: running or jogging, skipping, aerobics, fast swimming or cycling, and some competitive sports.
- Everyday activity counts too: housework, gardening, walking for errands and climbing stairs.
- Spread activity over 4 or 5 days a week, or do some every day, rather than all at once.
Strength and balance
Strength work should use all the big muscle groups. Examples are carrying heavy shopping or a child, working with elastic bands, push-ups, squats and heavy gardening such as digging. Yoga combines strength, balance and flexibility.
For older adults, strength and balance training helps prevent falls and injuries from falls, and protects bone health and the ability to manage daily tasks. Older adults should be as active as their health and fitness allow, and adjust the effort to suit them.
Sitting less
In adults, a lot of sitting is linked with a higher risk of early death, heart disease, type 2 diabetes and cancer. WHO does not set a time limit, but it advises sitting less and replacing sitting with movement of any kind, even light activity. Children should limit sitting, especially time on screens for fun.
- Stand up every half hour while you work, and walk for 5 to 10 minutes every few hours.
- Take phone calls while walking, use the stairs instead of the lift, and park further away.
- While watching television, get up and move around every few minutes.
Starting and building up safely
If you are not active now, start with small amounts and slowly increase how often, how hard and how long you are active. Building up gradually is how the risks are kept low.
Do
- Start with small amounts and add a little each week
- Use the talk test: at a moderate level you can still talk
- Do as much as your health and fitness allow, especially if you are older
Do not
- Do not jump straight into hard exercise
- Do not carry on through chest pain, dizziness, light-headedness or a racing or irregular heartbeat
- Do not ignore shortness of breath, pain, nausea, vomiting or a headache, which are signs that the body needs rest
When to see a doctor
Ask your doctor before you start, or before you do more, if you have a long-term illness such as heart disease, high , diabetes, asthma, osteoporosis or obesity. The doctor can advise on the type and amount of activity that is right for you. People with a disability can also get advice on what suits them. Being active still helps people with long-term illnesses, so the aim is to do it safely.
See a doctor too if a new symptom appears as you do more. Women who are pregnant, or have just had a baby, have their own WHO advice, so ask your doctor what suits you.
Myths and facts
Things people often say about this. Open each one to see what is true.
Myth“Only a hard workout or a gym session counts.”What is true?
Fact
WHO says that all activity counts, and that replacing sitting with activity of any intensity, even light, brings health benefits. Housework, gardening, walking and climbing stairs all add up.
Myth“With a heart problem, diabetes or arthritis, it is safer to avoid exercise.”What is true?
Fact
The Indian guidelines say that physical activity helps keep people with long-term illnesses healthy. WHO advises them to be active according to their abilities, and to ask a doctor or other health professional about the type and amount that suits them.
Myth“Older people should rest more to stay safe.”What is true?
Fact
WHO advises older adults to be active as their health allows, and adds balance and strength training on 3 or more days a week because it helps prevent falls.
Common questions
Is brisk walking enough?
Brisk walking counts as moderate activity, so 150 to 300 minutes of it a week meets WHO's aerobic advice for adults. Adults should add muscle-strengthening activity on 2 or more days a week, and older adults balance and strength training on 3 or more days.
Does yoga count?
Yes. The Indian guidelines describe yoga as planned physical activity that also includes breathing exercises and relaxation, and list yogasanas and pranayama as moderate activity. Yoga also works on strength, balance and flexibility.
What if I cannot reach 150 minutes a week?
Do what you can. WHO says some activity is better than none, and that you should start small and build up. Adults with a long-term illness should be active according to their abilities.
How much activity do children need?
WHO advises an average of 60 minutes a day of moderate to vigorous activity for children and teenagers aged 5 to 17 years, with vigorous and muscle- and bone-strengthening activity on at least 3 days a week. Children should also limit sitting, especially time on screens for fun.