The NHS says adults aged 19 to 64 should “do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week” [1]. For older adults, the NHS says to “be physically active every day, even if it’s just light activity” [3].
The NHS says adults aged 19 to 64 should “do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week” [1].
This page sets out what the NHS and the World Health Organization (WHO) say about physical activity for adults, older adults, and children and young people. It also sets out what Singapore’s Health Promotion Board (HPB) says for adults aged 18 to 64. Some figures are weekly totals and some are daily, and the sources do not always use the same age groups or numbers, so each figure below names its source.
- What is the short answer for each age group?
- How much activity do adults need?
- How much activity do older adults need?
- How much activity do children and teens need?
- Why does regular activity matter?
- What are easy ways to be more active each day?
- How can you sit less?
- When should you check with a doctor?
- What should I do next?
What is the short answer for each age group?
- Adults aged 19 to 64 (NHS): “at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week” [1].
- All adults (WHO): “150-300 min of moderate-intensity, or 75-150 min of vigorous-intensity physical activity” per week [2].
- Older adults (NHS): “be physically active every day, even if it’s just light activity” [3], and “do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both” [3].
- Children and young people (NHS): “an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week” [4].
How much activity do adults need?
For adults aged 19 to 64, the NHS says to “do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week” [1].
The NHS also says to “do strengthening activities that work all the major muscle groups … on at least 2 days a week” (quote shortened) [1].
The WHO guidelines, as described in the British Journal of Sports Medicine, say: “All adults should undertake 150-300 min of moderate-intensity, or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity, per week.” [2]
For adults aged 18 to 64, the HPB says: “Aim for at least 150 to 300 minutes of moderate-intensity aerobic physical activity per week.” [5]
The HPB also says: “Strengthen muscles, bones, and joints through activities at moderate- or vigorous-intensity, at least 2 days per week.” [5]
The NHS figure (“at least 150 minutes”) and the WHO and HPB figures (a range of 150 to 300 minutes) are worded differently, so this page quotes each one as written.
What does the HPB say for people over 50?
The HPB leaflet for adults aged 18 to 64 says: “For those over 50 years, include multi-component physical activity that emphasizes strength and functional balance at least 3 days of the week at a moderate or greater intensity.” [5]
This line sits in the HPB leaflet headed “FOR ADULTS (18 – 64 YEARS)” [5].
What counts as moderate or vigorous activity?
The NHS gives these examples of moderate intensity activity: “brisk walking; water aerobics; riding a bike; dancing; doubles tennis …” (quote shortened) [1].
The NHS gives these examples of vigorous intensity activity: “running; swimming; riding a bike fast or on hills; walking up the stairs …” (quote shortened) [1].
Does a small amount of activity help?
The WHO guidelines, as described in the British Journal of Sports Medicine, say: “Benefits accrue from doing any amount of physical activity and this applies to people of all ages and abilities.” [2]
How much activity do older adults need?
For older adults, the NHS says to “be physically active every day, even if it’s just light activity” [3].
The NHS also says to “do activities that improve strength, balance and flexibility on at least 2 days a week” [3].
The NHS says to “do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both” [3].
For older adults, the WHO guidelines, as described in the British Journal of Sports Medicine, say: “older adults should do varied multicomponent physical activity at moderate or greater intensity on 3 or more days a week in order to enhance functional capacity and prevent falls.” [2]
The NHS says “at least 2 days a week” and the WHO says “3 or more days a week”. The NHS names strength, balance and flexibility activities and the WHO names varied multicomponent activity, so this page quotes each as written.
Which activities does the NHS name for older adults?
The NHS older adults page names “walking at a slow pace” as a light activity [3].
It names “water aerobics” as a moderate activity [3].
It names “working with resistance bands” as a strength activity [3].
What does the NHS say about a one-leg stand?
The NHS balance exercises page describes the one-leg stand as follows [6]:
A. Start by standing facing the wall, with your arms outstretched and your fingertips touching the wall.
B. Lift your left leg, keep your hips level and keep a slight bend in the opposite leg. Gently place your foot back on the floor.
Hold the lift for 5 to 10 seconds and perform 3 on each side.
‘Each side’ means repeating it with the other leg.
The same page says: “Consider doing the exercises near a wall or a stable chair just in case you lose your balance.” [6]
How much activity do children and teens need?
For children and young people, the NHS says to “aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week” [4].
The NHS also says to “take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones” [4].
Which activities does the NHS name for children and young people?
The NHS names “sports, like football or tennis; swimming; skipping; dancing; skateboarding or rollerblading; cycling” [4].
The NHS also names “playground activities, including jumping, running and catching” [4].
Why does regular activity matter?
The NHS says: “People who do regular physical activity have a lower risk of: coronary heart disease and stroke; type 2 diabetes; bowel cancer; breast cancer in women; early death; osteoarthritis; hip fracture; falls (among older adults); depression; dementia, including Alzheimer’s disease” [7].
The NHS also says: “Research also shows that physical activity can boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress.” [7]
What are easy ways to be more active each day?
For adults aged 18 to 64, the HPB says: “Start with small changes like taking the stairs instead of the lift, as better beats perfect.” [5]
The HPB also says: “Incorporate active travel into your daily routine” [5].
The WHO guidelines, as described in the British Journal of Sports Medicine, say: “Individuals should start with small amounts of physical activity and gradually increase frequency, intensity and duration over time.” [2]
How can you sit less?
The NHS says: “Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down.” [7]
For adults aged 18 to 64, the HPB says: “Limit the amount of time spent being sedentary, particularly recreational screen time, by engaging in activity of any intensity.” [5]
The WHO guidelines, as described in the British Journal of Sports Medicine, say that “replacing sedentary time with any intensity of physical activity (including light intensity) has health benefits” [2].
Is there a set number of minutes between breaks from sitting?
The WHO guidelines, as described in the British Journal of Sports Medicine, say there was “insufficient evidence to specify quantitative thresholds of sedentary behaviour, to determine whether specific health benefits vary by type or domain of sedentary behaviour or to determine the influence of frequency and duration of breaks in sedentary behaviour on health outcomes.” [2]
The NHS adults page says to “reduce time spent sitting or lying down and break up long periods of not moving with some activity” [1].
When should you check with a doctor?
The NHS says: “Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.” [1]
The WHO guidelines, as described in the British Journal of Sports Medicine, say: “Those who develop new symptoms when increasing their levels of activity should consult a healthcare provider.” [2]
For adults aged 18 to 64, the HPB says: “If unsure of how to begin, consult a health professional to determine a suitable exercise regime for you.” [5]
What should I do next?
If joint pain or a mobility concern is making it hard to be active, or you are unsure what is safe for you, an assessment is a sensible next step. The assessment brings together the patient’s story, an examination and any tests that help, so that the patient and the surgeon can decide together. It looks at the structure involved, the patient as a whole person and the goal they want to return to. An appointment supports an informed decision. It is not a commitment to surgery.
- Read about sports injuries.
This page provides general information and cannot diagnose an individual condition. OrthoKinetics does not provide emergency or urgent care through this webpage or its WhatsApp contact.
References
- NHS. Physical activity guidelines for adults aged 19 to 64. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
- Bull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54(24):1451-1462. https://bjsm.bmj.com/content/54/24/1451
- NHS. Physical activity guidelines for older adults. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
- NHS. Physical activity guidelines for children and young people. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/
- Health Promotion Board (HealthHub). Singapore Physical Activity Guidelines for Adults (18-64 years). https://ch-api.healthhub.sg/api/public/content/a0254274ebdd40ab95c7c630a59acc31?v=dab36f97
- NHS. Balance exercises. https://www.nhs.uk/live-well/exercise/balance-exercises/
- NHS. Benefits of exercise. https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
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