Physical activity guidelines

There are physical activity guidelines for all age groups and abilities. These explain how much activity you should aim to do and what type of activity you should do to stay healthy.

The guidelines include advice on the types of activities you should do. These are:

• muscle strengthening activities – includes weight training and balance activities like yoga
• moderate or vigorous activities – like walking, wheeling or cycling

The guidelines also have advice on reducing sedentary behaviour. Sedentary behaviour includes sitting, reclining or lying down during waking hours. It means you’re doing little movement or activity and use little energy.

Physical activity guidelines for infants (under 1 year)

Infants (under 1 year) should be physically active several times every day in a variety of ways. This includes interactive floor-based activities like crawling.

Infants who are not yet mobile should have 30 minutes of tummy time. This should be spread throughout the day while they’re awake.

Tummy time may be unfamiliar to babies at first. But, it can be increased gradually as the baby becomes used to it. For example, start with 1 to 2 minutes of tummy time and then do a little more.

Other movements are important too. For example, reaching, grasping, rolling over and pushing and pulling themselves independently.

Physical activity guidelines for toddlers (1 to 2 years)

Toddlers (1 to 2 years) should spend at least 180 minutes (3 hours) per day doing a variety of physical activity. This can be at any intensity and includes active and outdoor play. It should be spread throughout the day.

Physical activity guidelines for pre-schoolers (3 to 4 years)

Pre-schoolers (3 to 4 years) should spend at least 180 minutes (3 hours) per day doing a variety of activities. These should be spread throughout the day and include active and outdoor play.

The 180 minutes should include at least 60 minutes of moderate to vigorous intensity physical activity.

More about physical activity guidelines for under 5s

Physical activity guidelines for children and young people (5 to 18 years)

Children and young people (aged 5 to 18 years) should do moderate to vigorous intensity physical activity for around 60 minutes per day. This should be spread throughout the week and can include all forms of activity. For example:

• physical education (PE)
• active travel
• after-school activities
• play
• sports

Children and young people should aim to minimise the amount of time spent sitting. Where possible, long periods of not moving can be broken up with light physical activity.

More about physical activity guidelines for children and young people

Physical activity guidelines for children and young people with a disability

Children and young people with a disability should aim to:

• be active daily
• do at least 20 minutes of activity each week – try to build up up from current activity levels
• do challenging but manageable strength and balance activities 3 times per week

To help get more active, you could:

• do small chunks of physical activity throughout the day (like a brisk walk, wheel or cycle)
• aim to minimise the amount of time spent being sedentary
• break up long periods of inactivity with light physical activity where possible

More about physical activity guidelines for children and young people with a disability

Physical activity guidelines for adults (19 to 64 years)

All adults should aim to be physically active every day. The more you do, the greater the benefit to your health and wellbeing.

Adults should do muscle strengthening activities at least twice a week. But, any strengthening activity is better than none. Muscle strengthening activities can include heavy gardening, carrying heavy shopping or resistance exercise.

Every week, adults should also do at least:

• 150 minutes (2 hours and 30 minutes) of moderate intensity activity like brisk walking or cycling, or
• 75 minutes of vigorous intensity activity like running, or
• short periods of very vigorous intensity activity like sprinting or stair climbing, or
• a combination of moderate, vigorous and very vigorous intensity activity

Adults should aim to minimise the amount of time spent being sedentary. Where possible, long periods where you’re not moving can be broken up with light physical activity.

More about physical activity guidelines for adults

Physical activity guidelines for adults with a disability

Adults with a disability should aim to:

• be active daily
• build up at least 150 minutes (2 hours and 30 minutes) of activity each week – try to build up up from current activity levels

To help get more active, you could:

• aim to minimise the amount of time spent being sedentary
• break up long periods of inactivity with light physical activity where possible

If you’re already regularly active you could do 75 minutes (1 hour and 15 minutes) of vigorous intensity activity. You could also do a combination of moderate and vigorous activity.

More about physical activity guidelines for adults with a disability

Physical activity guidelines for older adults

Older adults should do physical activity every day. Some activity is better than none and even some light activity has health benefits.

You should aim to:

• do 150 minutes (2 hours and 30 minutes) of moderate intensity activity a week
• build up from your current activity levels

If you’re already active, you could do:

• 75 minutes of vigorous intensity activity a week, or
• a combination of moderate and vigorous activity

You should also do activities that improve or maintain muscle strength, balance and flexibility. You should do these activities at least twice a week.

You should aim to minimise the amount of time spent being sedentary. Where possible, long periods of not moving can be broken up with light physical activity.

More about physical activity guidelines for older adults

Physical activity guidelines during pregnancy

Physical activity is safe during and after pregnancy. It has no negative impact on breastfeeding after childbirth.

Your physical activity levels during pregnancy will depend on what you did before getting pregnant. Vigorous activity is not recommended if you were not active before pregnancy.

Pregnant and postpartum women should aim to:

• be active daily
• build at least 150 minutes (2 hours and 30 minutes) of activity each week – try to build up from current activity levels

To help get more active, you could:

• aim to minimise the amount of time spend being sedentary
• break up long periods of inactivity with light physical activity where possible

If you’re already regularly active you could do 75 minutes of vigorous intensity activity a week. You could also do a combination of moderate and vigorous activity.

After your 6 to 8 week postnatal check, and depending on how you feel, you can do more intense activities. For example, build up intensity from moderate to vigorous activity over a minimum period of at least 3 months.

More about physical activity guidelines during pregnancy