How much should you move each week?

“You should do at least this many minutes a week”: that sentence puts off more people than it motivates. Let us look at what the guidelines actually say, and above all how to use them without putting pressure on yourself.

What the guidelines say #

The World Health Organization gives adults a reference of roughly 150 to 300 minutes of moderate-intensity activity a week, plus muscle-strengthening activities on two days a week. The WHO also states that doing a little is better than doing nothing, and that cutting down the time spent sitting is helpful.

What these guidelines are not #

They are population-level guidelines, meant to indicate a long-term goal. They are neither a personal prescription nor a threshold below which “it doesn’t count”. If you are starting from zero, beginning far below them is exactly the right way to go about it.

What “moderate” means in practice #

With no device and no measuring: moderate activity is when you feel you are working a little but can still talk. A brisk walk is one example (see Walking: the best way to start exercising). There is no need to calculate anything.

How to use them without guilt #

• Look at where you are, not where you “should” be. If your current week contains little movement, the next step is “a bit more”, not “the full guideline”.
• Count everything that moves. Walking trips, stairs, housework, gardening: see incidental activity. Lots of small things add up.
• Progress in steps. Once a habit has been in place for several weeks and feels easy, you can add a little time. Not before.
• A missed week cancels nothing. Restart at the smallest size.

And muscle-strengthening? #

It is part of the guidelines, but it does not need to be there from day one. Once regular movement is established, a few gentle exercises at home are enough to begin (see Gentle strength and mobility at home).

One simple indicator #

At the start, only one question matters: “Did I move this week, yes or no?” The rest will follow. To see where you stand, you can take the sedentary lifestyle quiz, and find the whole topic on the Start exercising page. If you are only just starting, also read I’ve never exercised: where do I start?.

This information is general and does not replace medical advice. If you have a chronic condition, if you are pregnant, or if you feel chest pain, unusual breathlessness or dizziness when exerting yourself, get medical advice before increasing the effort.