Categories / Everyday movement
WHO 150-Minute Guideline
150 minutes of moderate activity a week plus two strength sessions.
How to start
Aim for 150 minutes of moderate activity a week, or 75 minutes of vigorous. Spread it over most days, in bouts of any length.
How to progress
Build to 300 minutes if you can, and add strength work on 2 days.
What the evidence says
Evidence: strong
The WHO 2020 guidelines, based on large reviews of the evidence, recommend that adults do 150 to 300 minutes of moderate (or 75 to 150 of vigorous) aerobic activity a week, plus muscle-strengthening on at least two days, and that children and adolescents do an average of 60 minutes a day. More activity gives more benefit, and some activity is better than none.
Take care: If you have a health condition or have been inactive, start gently and speak to a GP.
Sources
12-week starter plan
Build up gradually to about 150 minutes of activity a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Any activity counts.
- Mix cardio and strength.
- Track your minutes.
Common mistakes
- Waiting for a big block of time.
- Doing too much at once.
- Ignoring strength.
Kit and cost
Free Approximate UK prices.
- Comfortable shoes
- A step counter or watch (optional)
- A diary
Frequently asked questions
What counts as moderate?
You can talk but not sing, such as brisk walking.
Do short bouts count?
Yes, any length counts.
What about children?
The WHO recommends an average of 60 minutes a day.
Good for: Heart & fitness Strength Mood & stress
Compare with similar options
| WHO 150-Minute Guideline | Exercise Snacking | Allotment and Gardening | Active Commuting | |
|---|---|---|---|---|
| Typical session | All day | 2 min × 10/wk | 90 min × 3/wk | 30 min × 5/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Free | Free | Low cost | Free |
| Equipment | No equipment | No equipment | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | strong | limited | limited | limited |