You don't have to be very active before you start to benefit. Even small increases in physical activity can improve your health, particularly if you are currently not very active. In general, the more active you are, the greater the benefits. 

Look after your heart

Being active helps keep your heart and circulation healthy. Regular physical activity can reduce your risk of developing heart disease and stroke and can help you manage your blood pressure.

Activities that make you breathe a little faster, such as brisk walking, cycling, swimming or dancing, are all good ways to look after your heart. 

Reduce your risk of type 2 diabetes

Regular physical activity can reduce your risk of developing type 2 diabetes.

Being active helps your body use insulin more effectively and can help you maintain a healthy weight. Physical activity is beneficial even if you do not lose weight. 

Reduce your risk of some cancers

Being regularly active can help reduce the risk of developing some types of cancer.

Support your mental health and wellbeing

Being active isn't only good for your physical health. It can also support your mental health and emotional wellbeing.

Regular activity can help you:

• improve your mood 

• manage stress 

• sleep better 

• feel more confident 

• connect with other people. 

Being active with friends, family or as part of a local group can also provide opportunities to meet people and feel more connected to your community. 

Keep your muscles, bones and joints strong

Activities that strengthen your muscles and bones are important throughout life.

Keeping your muscles strong can help you carry out everyday activities and maintain your mobility and independence as you get older. Strength and balance activities are particularly important later in life because they can help reduce frailty and the risk of falls. 

Strengthening activity doesn't always mean lifting weights in a gym. Depending on your age and ability, activities such as climbing stairs, carrying shopping, gardening, dancing, resistance exercises and some sports can help strengthen your muscles.

Help you maintain a healthy weight

Physical activity can help you maintain a healthy weight, particularly when combined with a healthy, balanced diet.

But weight is not the only reason to be active. You can gain important health benefits from physical activity even if your weight does not change. 

Help you sleep better

Being regularly active can help improve sleep. Good sleep also supports our physical health, mental wellbeing and ability to manage everyday life. 

Support children's health and development

For children and young people, regular physical activity supports:

• healthy growth and development 

• stronger muscles and bones 

• cardiovascular fitness 

• healthy weight 

• mental wellbeing 

• concentration, learning and attainment. 

Being active from an early age can also help children develop movement skills and positive habits that can continue as they grow. 

Help you stay healthy and independent as you get older

Being active becomes particularly important as we get older. Regular movement, together with activities that maintain strength and balance, can help older people: 

• stay mobile 

• maintain strength 

• protect brain health 

• reduce the risk of falls and frailty 

• continue doing everyday activities 

• maintain independence 

• stay socially connected. 

And it is never too late to become more active. 

You don't have to do it all at once

One of the most helpful messages in the latest Government health guidance is that there is no minimum amount of activity you have to do before it starts benefiting your health. Small amounts of activity throughout the day count.

Walking to the shops, wheeling, taking the stairs, gardening, dancing, playing with your children or simply getting up and moving after sitting for a long time can all contribute.

The biggest health gains are seen when someone moves from being inactive to doing some physical activity. 

Some is good. More is better.

You don't have to reach the recommended amount straight away. Start where you are, do what you can and build up gradually.

Finding something you enjoy or something that fits naturally into your everyday routine can make it easier to keep moving over time. 

How Much Physical Activity Should I Do?

The amount and type of physical activity recommended varies depending on your age and circumstances. These recommendations are based on the UK Chief Medical Officers' Physical Activity Guidelines.

Babies under 1

Babies should be physically active several times throughout the day in different ways, including interactive floor-based play.

Babies who are not yet mobile should have at least 30 minutes of tummy time spread throughout the day while they are awake. This can be built up gradually as they get used to it.

Give babies plenty of opportunities to move and explore safely throughout the day. Every movement counts.

Children aged 1 to 5

Young children should spend at least 3 hours (180 minutes) being physically active throughout the day.

This doesn't have to be organised exercise. Activity can include:

• playing 

• walking 

• running 

• dancing 

• climbing 

• swimming 

• riding a bike or scooter 

• throwing and catching 

• playing in the park. 

For children aged 3 to 4, the 3 hours should include at least 60 minutes of moderate-to-vigorous activity. This means activity that gets them breathing faster and feeling warmer.

More activity is better. Try to avoid young children spending long periods sitting still.

Children and young people aged 5 to 18

Children and young people should aim for an average of at least 60 minutes of moderate-to-vigorous physical activity a day across the week. They don't have to do all 60 minutes at once. Activity can be spread throughout the day.

This could include:

• walking, running or wheeling 

• walking, cycling or scooting to school 

• active play 

• cycling 

• swimming 

• dancing 

• PE 

• sport 

• skipping 

• climbing. 

Across the week, children and young people should also do a variety of activities that help develop movement skills and strengthen their muscles and bones.

They should also try to reduce long periods of sitting or being inactive. Move more, get strong and find activities you enjoy.

Disabled children and young people

Disabled children and young people should aim for 20 minutes of physical activity each day for good health benefits.

This doesn't have to be done all at once. Activity can be broken down into small amounts throughout the day. They should also aim to do challenging but manageable strength and balance activities three times a week.

If you are starting out, build up slowly and choose activities that are enjoyable and suitable for you. Small amounts of physical activity are good for you too.

Adults aged 19 to 64

Any amount of physical activity is good for you.

For substantial health benefits, adults should aim for at least 150 minutes of moderate-intensity activity each week or 75 minutes of vigorous-intensity activity each week or a combination of both.

You can spread your activity across the week in a way that works for you. Adults should also do activities that strengthen the major muscles of the body on at least 2 days each week.

Try to break up long periods of sitting or being inactive. Even light activity is beneficial. If you're not very active now, start with what feels manageable and gradually build up.

Every movement counts.

Adults aged 65 and over

Older adults should aim to be physically active every day.

For substantial health benefits, aim for at least 150 minutes of moderate-intensity activity each week or 75 minutes of vigorous-intensity activity each week or a combination of both.

Older adults should also include activities that help maintain muscle strength and balance on at least 2 days a week.

Activities could include:

• walking 

• dancing 

• gardening 

• swimming 

• Tai Chi 

• bowls 

• strength exercises. 

Strength and balance are particularly important as we get older because they can help us stay active and independent and reduce the risk of falls.

Try to break up long periods of sitting whenever possible. It's never too late to become more active. Start with what you can do and build up gradually.

Disabled adults

Disabled adults can gain important physical, mental and social benefits from being active.

For substantial health benefits, aim for at least 150 minutes of moderate-intensity activity each week. Also include strength and balance activities on at least 2 days a week.

Physical activity can be adapted to suit you. This could include:

• walking or wheeling 

• swimming 

• seated activities 

• upper-body activities 

• inclusive or adapted sports 

• strength and balance activities. 

Try not to stay still for too long and build activity into your everyday life in ways that work for you.

If you aren't very active now, start gradually. Even a little movement is better than none.

Being Active During Pregnancy

If you are pregnant and there is no medical reason why you shouldn't be active, physical activity is safe and beneficial.

Aim for at least 150 minutes of moderate-intensity activity each week. If you aren't currently active, start gradually. If you are already active, you can usually keep going and adapt your activity as your pregnancy progresses.

Activities could include:

• walking 

• swimming 

• cycling 

• dancing 

• yoga 

• climbing stairs 

• suitable gym activities. 

Also aim to do muscle-strengthening activities twice a week. Listen to your body and adapt what you do as your pregnancy progresses.

Getting Active After Having a Baby

Being physically active after having a baby can support your mood, sleep, fitness and strength. If you weren't active before, start gradually. If you were active before pregnancy, gradually build back up.

Aim towards at least 150 minutes of moderate-intensity activity each week.

Start pelvic-floor exercises as soon as you can and continue them daily. Gradually build back up to muscle-strengthening activities twice a week.

Activities could include:

• walking 

• cycling 

• yoga 

• dancing 

• climbing stairs 

• playing actively with your baby. 

You can also be physically active while breastfeeding.

How quickly you return to activity will depend on your individual circumstances and how you feel, so listen to your body and build up gradually.

What do we mean by moderate and vigorous activity?

You don't need special equipment to know how hard you're working. A simple way to tell is the talk test.

Moderate activity

Your heart is beating faster; you're breathing harder and you feel warmer. You can still talk, but you wouldn't be able to sing. Examples might include brisk walking, cycling or dancing.

Vigorous activity

You're breathing hard and fast. You'll find it difficult to talk without pausing for breath. Examples might include running, swimming fast or playing energetic sports.

Start where you are

You don't have to join a gym or play sport to become more active. There are lots of simple ways to add more movement to your day.

You could:

• walk or wheel for part of your journey 

• take the stairs when you can 

• get off the bus a stop earlier 

• go for a walk with a friend 

• dance at home 

• play actively with your children 

• move around while talking on the phone 

• do some gardening 

• try a local class or activity 

• get up and move regularly if you spend a lot of time sitting. 

Start with what feels manageable and gradually build up. Choose activities that work for you and that you enjoy. This can make it easier to keep going. 

Key Points to remember about being Physically Active:

• Move More, Feel Better

• Every movement counts.

• Some activity is better than none, and more is better.

Further Information
The information on this page is based on the latest UK Chief Medical Officers' Physical Activity Guidelines