Physical activity guidelines for adults

This set of guidelines applies to adults aged 19–64 years. Ongoing physical activity surveillance systems, both in the UK and abroad, have consistently demonstrated low levels of physical activity in the adult population, particularly among specific social and demographic sub-groups. Inadequate physical activity and excessive sedentary behaviour, both highly prevalent in the adult population, represent critical public health issues in the UK.

Physical activity guidelines for adults

• Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
• Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity.
• Adults should also undertake physical activity to improve muscle strength on at least two days a week.
• All adults should minimise the amount of time spent being sedentary (sitting) for extended periods. 

These guidelines are designed to help early years professionals and practitioners understand the type and amount of physical activity adults should do to benefit their health. We are currently developing resources which will translate these guidelines into appropriate physical activity messages for the public.

Support and dissemination

BHF National Centre 

We are currently developing resources for professionals and practitioners who work with adults. We are also working with the British Heart Foundation to produce resources for this age group.

Department of Health
To support these guidelines the Department of Health has produced a factsheet summarising the guidelines for adults.

Download Factsheet 4: Adults (19-64 years)

Change4Life

Change4Life has a range of tools and ideas to help adults become more active. For further information visit www.nhs.uk/Change4Life/Pages/change-for-life-adults

NHS Choices

NHS Choices is the country's biggest health website and provides information to allow people to make choices about their health. For NHS Choices' information about physical activity for adults visit www.nhs.uk/livewell/fitness/pages/physical-activity-guidelines-for-adults