150–300
Minutes of activity per week
Adults need 150–300 minutes of moderate activity weekly, plus muscle strengthening twice a week.
Source: WHO 2020
Fitness for everyone
Regular activity strengthens the heart, muscles and mind — and reduces the risk of chronic disease.
How much activity?
Children 5–17
An average of 60 minutes a day of moderate-to-vigorous activity.
Adults 18–64
150–300 min moderate or 75–150 min vigorous activity per week, plus strength on 2+ days.
Adults 65+
Same as adults, plus balance training on 3+ days to prevent falls.
Three types of exercise
Cardio
Brisk walking, running, cycling, swimming. Raises your heart rate.
Strength
Bodyweight, bands or weights. Builds muscle and bone.
Flexibility
Stretching, yoga and mobility. Keeps joints moving freely.
Beginner weekly plan
Mon
30 min brisk walk
Tue
20 min bodyweight strength
Wed
30 min cycling or swim
Thu
Rest + 15 min stretching
Fri
20 min strength
Sat
45 min active outing
Sun
Rest & recover
World health facts
All facts31%
Adults not active enough
Nearly 1.8 billion adults (31%) did not meet activity recommendations in 2022.
Source: WHO / Lancet Global Health 2024
81%
Teens not active enough
Over 80% of adolescents don't get 60 minutes of activity a day.
Source: WHO 2022
20–30%
Higher death risk when inactive
Insufficiently active people have a 20–30% higher risk of death than active people.
Source: WHO 2022