Moderate and vigorous
- Moderate: you breathe faster but can still talk — brisk walking, easy cycling.
- Vigorous: hard to say more than a few words — running, fast cycling, many sports.
Children and adolescents (5–17 years)
An average of 60 minutes a day of moderate-to-vigorous activity, mostly aerobic, with vigorous activity and muscle- and bone-strengthening on at least three days a week.
Adults (18–64 years)
- 150–300 minutes of moderate activity a week, or 75–150 minutes of vigorous activity, or a mix of the two.
- Muscle-strengthening activities for all major muscle groups on two or more days a week.
Older adults (65 and over)
The same as adults, plus varied activities that focus on balance and strength on three or more days a week, to help prevent falls.
Less sitting
For every age, WHO advises limiting time spent sitting and replacing some of it with movement of any intensity.
Sources
- Physical activity — World Health Organization. Checked 2026-09-26.
Editorial update: 2026-09-26.
Medical disclaimer: this is a source-linked educational summary, not individual medical advice, diagnosis, prescription or interpretation of personal results. For severe or rapidly worsening symptoms, call 115.
Antopeloni — plain-language health education from public sources, part of the ZIBADIS network founded by Masoud Moghaddam.
