The UK Chief Medical Officers' Physical Activity Guidelines set out the evidence for how much and what kinds of physical activity we need to do to keep ourselves healthy. They have now been updated to include additional guidance on being active during pregnancy and after giving birth, and for disabled adults.
In children and young people, regular physical activity is associated with improved learning and attainment, better mental health and cardiovascular fitness, also contributing to healthy weight status. In adults, there is strong evidence to demonstrate the protective effect on physical activity on a range of many chronic conditions including coronary heart disease, obesity and type 2 diabetes, mental health problems and social isolation. Regular physical activity can deliver cost savings for the health and care system and has wider social benefits for individuals and communities. These include increased productivity in the workplace, and active travel can reduce congestion and reduce air pollution.
The guidelines set out recommendations for people of all ages, but recognise that benefits of increased activity can be achieved at levels both above and below the recommendation thresholds.
The new guidelines reinforce the importance of strengthening activities for children and adults as well as recognising the benefits of high intensity interval exercise (HIIT), which can be as, or more effective than moderate-to-vigorous physical activity (MVPA).
In a change to the previous guidelines, the advice doesn’t support a specific minimum of 60 minutes of MVPA, rather an average of 60 daily minutes achieved across the week. Additionally, previous requirement for a 10-minute bout of activity is no longer valid and is no longer included. However, specific targets - such as aiming to
do at least 10 minutes at a time - can be effective as a behavioural goal for people starting from low levels of activity.
- Read the full UK Chief Medical Officers' Physical Activity Guidelines here.
Summary of Guidelines by age group
Infants (less than 1 year):
Infants should be physically active several times every day in a variety of ways,including interactive floor-based activity, e.g. crawling.
For infants not yet mobile, this includes at least 30 minutes of tummy time spread throughout the day while awake (and other movements such as reaching and grasping, pushing and pulling themselves independently, or rolling over); more is better.
NB: Tummy time may be unfamiliar to babies at first, but can be increased gradually, starting from a minute or two at a time, as the baby becomes used to it. Babies should not sleep on their tummies.
Toddlers (1-2 years):
Toddlers should spend at least 180 minutes (3 hours) per day in a variety of physical activities at any intensity, including active and outdoor play, spread throughout the day; more is better.
Pre-schoolers (3-4 years):
Pre-schoolers should spend at least 180 minutes (3 hours) per day in a variety of physical activities spread throughout the day, including active and outdoor play. More is better; the 180 minutes should include at least 60 minutes of moderate-to-vigorous intensity physical activity.
Children and Young People (5 to 18 years)
Children and young people should engage in moderate-to-vigorous intensity physical activity for an average of at least 60 minutes per day across the week. This can include all forms of activity such as physical education, active travel, after-school activities, play and sports.
Children and young people should engage in a variety of types and intensities of physical activity across the week to develop movement skills, muscular fitness, and bone strength.
Children and young people should aim to minimise the amount of time spent being sedentary, and when physically possible should break up long periods of not moving with at least light physical activity.
Adults (19 to 64 years)
For good physical and mental health, adults should aim to be physically active every day. Any activity is better than none, and more is better still.
Adults should do activities to develop or maintain strength in the major muscle groups. These could include heavy gardening, carrying heavy shopping, or resistance exercise. Muscle strengthening activities should be done on at least two days a week, but any strengthening activity is better than none.
Each week, adults should accumulate at least 150 minutes (2 1/2 hours) of moderate intensity activity (such as brisk walking or cycling); or 75 minutes of vigorous intensity activity (such as running); or even shorter durations of very vigorous intensity activity (such as sprinting or stair climbing); or a combination of moderate, vigorous and very vigorous intensity activity.
Adults should aim to minimise the amount of time spent being sedentary, and when physically possible should break up long periods of inactivity with at least light physical activity.
Older Adults (65 years and over)
Older adults should participate in daily physical activity to gain health benefits, including maintenance of good physical and mental health, wellbeing, and social functioning. Some physical activity is better than none: even light activity brings some health benefits compared to being sedentary, while more daily physical activity provides greater health and social benefits.
Older adults should maintain or improve their physical function by undertaking activities aimed at improving or maintaining muscle strength, balance and flexibility on at least two days a week. These could be combined with sessions involving moderate aerobic activity or could be additional sessions aimed specifically at these components of fitness.
Each week older adults should aim to accumulate 150 minutes (two and a half hours) of moderate intensity aerobic activity, building up gradually from current levels. Those who are already regularly active can achieve these benefits through 75 minutes of vigorous intensity activity, or a combination of moderate and vigorous activity, to achieve greater benefits. Weight-bearing activities which create an impact through the body help to maintain bone health.
Older adults should break up prolonged periods of being sedentary with light activity when physically possible, or at least with standing, as this has distinct health benefits for older people.