Build Movement From an Amount You Can Manage

Small amounts count

Physical activity includes planned exercise and everyday movement such as walking, wheeling and household tasks. Some activity can be a useful start even before reaching guideline amounts. Sweat is affected by temperature and individual differences and is not a required sign of benefit.

A direction for adults

Adult guidance includes 150–300 minutes of moderate aerobic activity, or 75–150 minutes of vigorous activity or an equivalent combination, each week, plus muscle-strengthening activity on at least two days. Build gradually from your current ability instead of treating this as a first-day target.

Choose an accessible start

Try a short walk, adapted movement or a manageable strength exercise. Vary activities and allow recovery. Do not push through sharp pain, chest pain, dizziness or unusual breathlessness. A clinician or qualified instructor can help adapt activity to a condition, disability or injury.