How Much Physical Activity Do You Really Need Each Week? A Guide by Age and Intensity

How Much Physical Activity Do You Really Need Each Week? A Guide by Age and Intensity

How Much Physical Activity Do You Really Need Each Week? A Guide by Age and Intensity

Regular physical activity is one of the most important actions people of all ages can take to improve their health. It reduces the risk of chronic diseases, enhances mental well-being, and promotes a longer, more active life. But how much activity is enough, and does it differ across age groups or activity types?

In this blog post, we break down the most recent international recommendations for weekly physical activity, categorised by age groups and activity intensity levels, backed by up-to-date evidence from leading global health authorities and peer-reviewed publications.


Medical Clearance Before Starting

Before beginning any new exercise program, especially if you are over 40, living with chronic conditions, or have been sedentary, it is essential to consult with a healthcare professional. This ensures that your exercise program is safe, personalised, and sustainable.


Understanding Intensity

The intensity of an activity refers to how hard your body is working during it:

Intensity

Perceived Exertion

Examples

Light

Can talk and sing easily

Slow walking, household chores

Moderate

Can talk, not sing

Brisk walking, dancing

Vigorous

Cannot say more than a few words

Running, uphill cycling



Children & Adolescents (Aged 5–17)

  • Recommendation: At least 60 minutes per day of moderate-to-vigorous physical activity (MVPA).
  • Types:
    • Mostly aerobic activity (e.g., running, swimming, cycling).
    • Include vigorous activities and muscle- and bone-strengthening activities at least 3 times per week.
  • Intensity:
    • Moderate: Brisk walking, playing tag, biking on level ground.
    • Vigorous: Running, team sports, jumping rope.

Children who are physically active have improved cardiorespiratory fitness, stronger muscles and bones. (Bull et al., 2020)


Adults (Aged 18–64)

  • Recommendation:
    • 150–300 minutes/week of moderate-intensity aerobic physical activity


OR

    • 75–150 minutes/week of vigorous-intensity aerobic activity


OR a combination.

  • Muscle-strengthening activities involving major muscle groups on 2 or more days/week.
  • Intensity examples:
    • Moderate: Fast walking, gardening, water aerobics.
    • Vigorous: Jogging, HIIT, swimming laps.

The benefits include reduced risks of heart disease, stroke, type 2 diabetes, and certain cancers, as well as improved mental health and sleep. (Piercy et al., 2018)


Older Adults (Aged 65+)

  • Recommendation: Same basic recommendations as adults, but with an added emphasis on balance training and fall prevention:
    • Include functional balance and strength activities on 3 or more days/week if at risk of falls.
  • Example exercises: Tai Chi, resistance band workouts, stair climbing.

Physical activity in older adults is linked to reduced cognitive decline, increased functional independence, and lower fall risk. (Oliveira et al., 2020)


What About People with Chronic Conditions?

For individuals living with conditions like diabetes, hypertension, or cancer:

  • Recommendation: Same as general adults, if tolerated and medical clearance has been provided.
  • Exercise should be adapted and supervised where necessary.

Even modest activity can reduce disease burden and improve quality of life. (Lambert et al., 2020)


Final Thoughts

Staying active is not just about the number of minutes per week, but consistency, variety, and enjoyment. Whether you're walking your dog or dancing in the living room, movement matters.

If you're not sure where to begin, start small and build up gradually. Every minute counts.


References

  • Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., ... & Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. https://bjsm.bmj.com/content/54/24/1451
  • Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., ... & Olson, R. D. (2018). The physical activity guidelines for Americans. JAMA, 320(19), 2020-2028. https://jamanetwork.com/journals/jama/article-abstract/2712935
  • Oliveira, J. S., Bauman, A., Fairhall, N., et al. (2020). Evidence on physical activity and osteoporosis prevention for people aged 65+ years: a systematic review to inform WHO guidelines. International Journal of Behavioral Nutrition and Physical Activity, 17, 150. https://link.springer.com/article/10.1186/s12966-020-01040-4
  • Lambert, E., Willumsen, J., et al. (2020). Global public health guidelines on physical activity and sedentary behavior for people living with chronic conditions. Journal of Physical Activity and Health, 18(1), 76–82. https://journals.humankinetics.com/view/journals/jpah/18/1/article-p76.xml
  • Ding, D., Mutrie, N., Bauman, A., Pratt, M., Hallal, P. C. (2020). Physical activity guidelines 2020: comprehensive and inclusive recommendations. The Lancet, 396(10263), 1780–1781. https://www.thelancet.com/article/S0140-6736(20)32229-7/fulltext
  • Garcia-Hermoso, A., López-Gil, J. F., et al. (2023). Adherence to aerobic and muscle-strengthening guidelines: A meta-analysis of 3.3 million participants. British Journal of Sports Medicine, 57(4), 225–234. https://bjsm.bmj.com/content/57/4/225
  • Bennie, J. A., De Cocker, K., Teychenne, M., et al. (2019). The epidemiology of aerobic physical activity and muscle-strengthening guideline adherence. International Journal of Behavioral Nutrition and Physical Activity, 16, 30. https://link.springer.com/article/10.1186/s12966-019-0797-2
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