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How Much Physical Activity Adults Need: The NHS Guidelines
8 November 2026
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How much physical activity adults need is set out clearly in the NHS guidelines for adults aged 19 to 64. The NHS says adults should do some type of physical activity every day, and this guide explains the weekly targets in plain English. If you haven't exercised for some time, or you have a medical condition or concerns, the NHS says to speak to your GP first.
Quick answer: The NHS says adults aged 19 to 64 should aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week, plus strengthening activities that work all the major muscle groups on at least 2 days a week. Spread activity over 4 to 5 days a week, or every day, and break up long periods of sitting.
Key Takeaways
Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity a week.
Do strengthening activities on at least 2 days a week, working all the major muscle groups.
Spread exercise evenly over 4 to 5 days a week, or every day.
Moderate activity means you can still talk, but not sing.
Sit less, and break up long periods of not moving.
The weekly targets
The NHS page Physical activity guidelines for adults aged 19 to 64 says adults should aim to:
do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
spread exercise evenly over 4 to 5 days a week, or every day
reduce time spent sitting or lying down, and break up long periods of not moving with some activity
The NHS says you can also reach your weekly target with several short sessions of very vigorous activity, or a mix of moderate, vigorous and very vigorous activity.
What counts as moderate activity?
The NHS says moderate activity raises your heart rate and makes you breathe faster and feel warmer. A simple test is that you can still talk, but not sing.
Examples the NHS gives include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking and rollerblading.
What counts as vigorous activity?
Vigorous activity makes you breathe hard and fast. The NHS says that at this level you can't say more than a few words without pausing for breath.
Examples include running, swimming, riding a bike fast or on hills, walking up the stairs, sports like football, rugby, netball and hockey, skipping, aerobics, gymnastics and martial arts. The NHS adds that most moderate activities can become vigorous if you increase your effort.
In general, the NHS says 75 minutes of vigorous activity a week can give similar health benefits to 150 minutes of moderate activity.
Very vigorous activity
The NHS describes very vigorous activity as exercise done in short bursts of maximum effort broken up with rest, also known as high intensity interval training (HIIT). Its examples include lifting heavy weights, circuit training, sprinting up hills, interval running, running up stairs and spinning classes.
Strengthening your muscles
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 the activity. You can do them at home or in a gym, on the same days as your aerobic activity or on different days.
The NHS lists many everyday options:
carrying heavy shopping bags
yoga, pilates and tai chi
lifting weights or working with resistance bands
exercises that use your own body weight, such as push-ups and sit-ups
heavy gardening, such as digging and shovelling
wheeling a wheelchair
lifting and carrying children
Muscle-strengthening exercises aren't always aerobic, so the NHS says you'll need to do them as well as your 150 minutes of aerobic activity.
A week at a glance
Type of activity | How it feels | Weekly guideline |
|---|---|---|
Moderate | Heart rate up, breathing faster, feeling warmer. You can talk but not sing | At least 150 minutes a week |
Vigorous | Breathing hard and fast. Only a few words without pausing | 75 minutes a week gives similar benefits to 150 moderate |
Strengthening | Working muscles until you need a short rest | At least 2 days a week, all major muscle groups |
Sitting less | Breaking up long periods of not moving | Every day |
Why it matters
The NHS page Benefits of exercise says exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30%.
The same page says research shows physical activity can also boost self-esteem, mood, sleep quality and energy. If sleep is something you're working on, our guide to NHS tips for better sleep covers the rest of the NHS advice.
Sitting less
The NHS says you can hit your weekly activity target and still be at risk of ill health if you spend the rest of the time sitting or lying down. It notes research suggesting many adults spend more than 7 hours a day sitting down, at work, on transport or in their leisure time.
If you work at a desk, our guide on how to set up a desk to avoid back and neck pain covers the HSE advice on breaks and changing position.
Who the guidelines are for
The NHS says these guidelines are also suitable for disabled adults, and for pregnant women and new mothers. After pregnancy, it says your activity choices should reflect your activity levels before pregnancy, and that vigorous activity isn't recommended if you were inactive before pregnancy.
There are separate NHS guidelines for children, young people and adults aged 65 and over.
Before you start
The NHS says to speak to your GP first if you haven't exercised for some time, or if you have medical conditions or concerns, and to make sure your activity and its intensity are right for your fitness. If you aren't registered with a GP yet, see our guide on how to register with a GP practice.
If you're ever unsure which NHS service to contact, our page on where to get NHS help explains each one.
Frequently asked questions
How many minutes of exercise a week does the NHS recommend?
The NHS says adults aged 19 to 64 should aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week, plus strengthening activities on at least 2 days a week.
Does walking count as exercise?
Yes. The NHS lists brisk walking as an example of moderate intensity activity.
How can I tell if I'm exercising at a moderate intensity?
The NHS says moderate activity raises your heart rate and makes you breathe faster and feel warmer. If you can still talk, but not sing, you're working at a moderate intensity.
Do I need to do strength exercises as well as cardio?
Yes. The NHS says muscle-strengthening exercises aren't always aerobic, so you need to do them as well as your 150 minutes of aerobic activity.