Major health organizations, including the World Health Organization, recommend that most adults aim for:
- At least 150 minutes of moderate activity each week, such as brisk walking or cycling, or 75 minutes of vigorous activity, such as running.
- Muscle-strengthening activities on two or more days a week, such as weights, resistance bands or bodyweight exercises.
- Less time sitting still, with regular breaks to stand up and move.
Moderate activity raises your heart rate and makes you breathe faster, but you can still talk. You can spread activity across the week, and short sessions still count.
If you have a heart condition or another health problem, or have been inactive for a long time, check with your doctor first. Stop and seek medical help if you feel chest pain, severe breathlessness or dizziness during exercise.
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This article is for general information only and is not a substitute for advice from a qualified health professional.
