How much exercise do you need? The WHO guidelines

Adults aged 18 to 64

• 150 to 300 minutes a week of moderate aerobic activity, such as brisk walking, or 75 to 150 minutes of vigorous activity, such as running, or a mix.
• Strength exercises for all major muscle groups on 2 or more days a week.
• More than 300 minutes of moderate activity a week brings extra benefits.

Adults over 65

The same as above, plus varied activity that focuses on balance and strength on 3 or more days a week, to stay able and prevent falls.

Why it matters

According to the WHO, 31% of adults worldwide, about 1.8 billion people, are not active enough. People who are not active enough have a 20% to 30% higher risk of death than those who are. Up to 5 million deaths a year could be prevented if people were more active.

How to start

The WHO stresses that any activity is better than none and that everyone should limit time spent sitting. World Physiotherapy suggests starting small, building up slowly and breaking up sitting time with movement.

If pain or a health condition makes you hesitate, a physiotherapist can build a programme that suits you and increase it safely.