Exercise Guidelines

Physical Activity Guidelines for Adults (Ages 19 to 64)

Stay Active Every Day
It's important to do some physical activity every day. Even exercising just once or twice a week can lower your chances of heart disease or stroke.

Check with Your Doctor
If you haven’t exercised in a while or have health concerns, talk to your doctor first. Make sure your exercise is safe and right for your fitness level.

What You Should Aim For:

1. Strength Training:
   Do exercises that strengthen all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least 2 days a week.

2. Aerobic Activity:
   Aim for 150 minutes of moderate activity each week or 75 minutes of vigorous activity. You can spread this out over 4 to 5 days or do some every day.

3. Break Up Sitting Time:
   Try to reduce the time you spend sitting or lying down. Get up and move around often.

How to Meet Your Activity Goals:

• You can use shorter sessions of very vigorous activity.

• Mix moderate, vigorous, and very vigorous activities.

These guidelines also apply to:

• People with disabilities

• Pregnant women and new mothers

If you’re starting to exercise after pregnancy, choose activities that match your fitness before pregnancy. Include strength training, and after your 6 to 8-week check-up, you can do more intense activities if you feel ready.

What Counts as Moderate Activity?

Moderate activities will make your heart rate go up, and you’ll breathe faster and feel warmer. You should be able to talk but not sing.

Examples of Moderate Activities:

• Brisk walking

• Water aerobics

• Riding a bike

• Dancing

• Doubles tennis

• Pushing a lawn mower

• Hiking

• Rollerblading

What Counts as Vigorous Activity?

Vigorous activities make you breathe hard and fast. You won’t be able to talk easily without stopping for breath.

Examples of Vigorous Activities:

• Running

• Swimming

• Riding a bike fast or uphill

• Climbing stairs

• Sports like football, rugby, netball, and hockey

• Skipping

• Aerobics

• Gymnastics

• Martial arts

What Counts as Very Vigorous Activity?

Very vigorous activities involve short bursts of maximum effort with rest in between. This is often called High Intensity Interval Training (HIIT).

Examples of Very Vigorous Activities:

• Lifting heavy weights

• Circuit training

• Sprinting up hills

• Interval running

• Running up stairs

• Spinning classes

What Strengthens Muscles?

To get benefits from strength exercises, do them until you need a short rest. You can strengthen your muscles at home or in a gym.

Examples of Muscle-Strengthening Activities:

• Carrying heavy shopping bags

• Yoga

• Pilates

• Tai chi

• Lifting weights

• Using resistance bands

• Bodyweight exercises (like push-ups and sit-ups)

• Heavy gardening (like digging)

• Lifting and carrying children

You can mix muscle-strengthening activities with aerobic activities on the same or different days—whatever works best for you. Remember, strength exercises are separate from your aerobic activity goal of 150 minutes.

More Information

• Easy Read leaflet

• Easy Read guide for ages 19 to 64 (PDF)

• Guidelines for other age groups (children and older adults)

You can find more physical activity guidelines on the GOV.UK website in infographics.