The weekly guideline is a useful reference point, not a pass-or-fail test. The most useful plan is one that spreads movement across the week and can be built up safely from where you are now.
The headline guideline
For adults aged 19 to 64, the NHS recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week, or a combination of the two. Adults should also do strengthening activity that works the major muscle groups on at least two days a week.
The guidance also encourages spreading activity over four or five days, or every day, and reducing long periods of sitting.
What counts as moderate or vigorous?
A practical guide is the talk test. During moderate activity you should usually be able to talk but not sing. During vigorous activity, saying more than a few words without pausing for breath is likely to be difficult.
- Brisk walking, steady cycling and some forms of dancing can be moderate activity.
- Running, fast swimming and harder cycling can be vigorous activity.
- Weights, resistance bands, bodyweight exercise and some forms of yoga can contribute to strengthening work.
Build a week you can repeat
You do not have to complete the total in long blocks. Shorter sessions can add up across the week. If you are currently inactive, begin with a manageable amount and increase it gradually instead of trying to complete a perfect week immediately.
Track the activity, intensity and strength days separately. That makes the pattern easier to understand than reducing every type of movement to one number.
Sources and further reading
This guide provides general information. Health and exercise needs vary, so seek qualified advice where appropriate.