The UK physical activity guidelines, explained

The UK's four Chief Medical Officers (CMOs) publish physical activity guidelines for the whole population. They were first published in September 2019 and were updated in July 2026, when the guidelines were reformatted and the supporting evidence refreshed. Here's what they say, in plain English.

Adults (19 to 64)

• Be active every day. For good physical and mental health, aim to be physically active every day — any activity is better than none, and more is better still.
• Build strength on at least 2 days a week. Work the major muscle groups — the NHS lists legs, hips, back, abdomen, chest, shoulders and arms. Any strengthening activity is better than none.
• Each week, build up at least 150 minutes of moderate activity (such as brisk walking or cycling), or 75 minutes of vigorous activity (such as running), or even shorter durations of very vigorous activity (such as sprinting or stair climbing), or a mix.
• Sit less. Break up long periods of not moving with at least light activity.

How hard is "moderate" and "vigorous"?

The NHS gives a simple test:

• Moderate: your heart rate rises and you breathe faster and feel warmer. You can still talk, but not sing. Examples include brisk walking, water aerobics, riding a bike, dancing and hiking.
• Vigorous: you breathe hard and fast and can't say more than a few words without pausing for breath. Examples include running, swimming, riding fast or on hills, skipping and aerobics.
• Very vigorous: short bursts of maximum effort with rest in between — also known as high-intensity interval training (HIIT).

What counts as strength work?

To get health benefits from strength exercises, the NHS says you should do them to the point where you need a short rest before repeating. It includes carrying heavy shopping, yoga, pilates, tai chi, lifting weights, resistance bands, bodyweight exercises such as push-ups and sit-ups, and heavy gardening. Strength work is in addition to your 150 minutes of aerobic activity.

Older adults (65 and over)

• Be active every day — even light activity brings some health benefits compared with being sedentary.
• Do activities that improve strength, balance and flexibility on at least 2 days a week.
• Aim for at least 150 minutes of moderate aerobic activity a week, building up gradually — or 75 minutes of vigorous activity if you're already regularly active.
• Weight-bearing activities that create an impact through the body help to maintain bone health.
• Break up long periods of sitting with light activity, or at least with standing.

See our strength and balance in later life page for exercises.

During pregnancy

The CMO infographic for pregnancy says: if you're not active, start gradually; if you're already active, keep going. Aim for at least 150 minutes of moderate activity every week and do muscle-strengthening activities twice a week. "Listen to your body and adapt" — and "Do not bump the bump". Always check with your midwife or GP about what's right for you, and read our pregnancy and postnatal page.

After childbirth (birth to 12 months)

The CMOs advise starting pelvic floor exercises as soon as you can and continuing daily, restarting activity gradually, and building back up to muscle strengthening twice a week, aiming again for 150 minutes of moderate activity a week. You can be active while breastfeeding. After the 6–8 week postnatal check, and depending on how you feel, more intense activity can gradually resume — building up from moderate to vigorous over at least three months.

Making it fit your week

• 150 minutes is, for example, 30 minutes on 5 days — or a brisk walk most days plus a couple of longer sessions.
• The NHS suggests spreading activity over 4 to 5 days a week, or every day.
• Short bouts count: the CMOs say even bouts of under 10 minutes, added up across the day and week, provide benefits.

Ready to start? Try a 4-week plan or pick a workout.