Why movement matters
Regular physical activity lowers the risk of cardiovascular disease, type 2 diabetes and some cancers, and it supports mood, sleep, mobility and bone health. Benefits begin before a person reaches an “ideal” weight.
The weekly target
WHO recommends adults aim for 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous activity each week, plus muscle-strengthening activities on 2 or more days. More activity can provide additional benefit.
What counts as moderate intensity
Brisk walking, cycling at an easy-to-moderate pace, active housework and many recreational sports can count. A simple test: during moderate activity you can usually talk, but singing would be difficult.
Start smaller if you are inactive
Begin with 10–20 minute walks or short sessions several days a week, then increase gradually. People with chest pain, severe breathlessness, fainting, uncontrolled blood pressure or significant medical disease should discuss a safe plan with a clinician.