Mixed
Adults achieve substantial health benefits by undertaking 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic physical activity per week, combined with muscle-strengthening activities on 2 or more days a week.
To improve your health, aim for 150-300 minutes of moderate aerobic activity (like brisk walking) or 75-150 minutes of vigorous activity (like running) each week. You can break this into smaller chunks; they don't need to be 10-minute blocks. Additionally, perform muscle-strengthening exercises involving all major muscle groups on at least two days a week. If you are currently inactive, start with small amounts and gradually increase. You do not need a doctor's clearance unless you have specific health conditions or symptoms.
All adults should undertake regular physical activity; Adults should do at least 150–300 min of moderate- intensity aerobic physical activity, or at least 75–150 min of vigorous- intensity aerobic physical activity, or an equivalent combination of moderate- intensity and vigorous- intensity activity throughout the week for substantial health benefits; Adults should also do muscle- strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
Why this rating
The guideline states 'moderate-certainty evidence' for the strong recommendation, based on systematic reviews of cohort studies and randomized trials.
Source
World Health Organization 2020 guidelines on physical activity and sedentary behaviour
Fiona Bull et al. · British Journal of Sports Medicine · 2020
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