At the beginning start off slowly, gradually building up to the target of at least 30 minutes moderate intensity activity five days a week

How much physical activity should I be doing?

What does regular physical activity mean? How much should we be doing per day? Per week?

All children and young people should be active, at a moderate to vigorous level, for at least 60 minutes everyday. Include muscle-strengthening, flexibility and bone-strengthening exercises 3 times a week.

Adults: At least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week)

Children and Youths: Should be active at a moderate to vigorous level for at least 60 minutes every day. Including muscle strengthening, flexibility and bone strengthening exercises 3 times a week.

The guidelines below are broken down by age. Find your age category below, and try to slowly build up your physical activity level until you meet the recommendation.

Who? How much? How often? What counts?
Children and young people At least 60 minutes moderate intensity activity Every day of the week All activity no matter how short counts
Children and young people with disabilities At least 60 minutes moderate intensity activity or as much
as ability allows		 Every day of the week All activity no matter how short counts
Adults At least 30 minutes moderate intensity activity 5 days a week Short bouts of at least 10 minutes can be accumulated
People with disabilities At least 30 minutes moderate intensity activity, or as much
as ability allows		 5 days a week Short bouts of at least 10 minutes can be accumulated
Older people At least 30 minutes moderate intensity activity, or as much
as ability allows		 5 days a week Short bouts of at least 10 minutes can be accumulated

 Remember:

  • You don’t have to do it all at once, 10 minute bouts 3 times a day is just as good for your health.
  • Any activity is better than none.
  • Start slowly, building up to 30 minutes a day.
  • Remember to keep safe, view some safety tips and information on warming up and cooling down.

For more info on the guidelines click on the links below:

For printed materials on the Guidelines click here