Plan a week that fits your life.

Choose the days you have available and see how a weekly activity goal could fit around them.

The adult activity benchmark

Aim for 150–300 minutes of moderate activity each week, or 75–150 minutes of vigorous activity, or an equivalent combination. Add muscle-strengthening activity on 2 or more days.

Read the WHO recommendations

Choose an aerobic activity goal 150 minutesStarting benchmark 300 minutesFor additional health benefits

Choose an activity intensity ModerateFor example, brisk walking or steady cycling VigorousFor example, running or fast cycling

Choose your aerobic activity days

Your minutes will be spread across the days you select.

Choose strength-training days

Strength training can share a day with aerobic activity.

Your example week

This example spreads 150 moderate-equivalent minutes across five days, with strength work on two days.

Monday

30 min moderate activity

Tuesday

30 min moderate activity

Strength training

Wednesday

30 min moderate activity

Thursday

30 min moderate activity

Friday

30 min moderate activity

Strength training

Saturday

Rest day

Sunday

Rest day

This is a flexible planning aid, not a medical prescription. Adults aged 65+ with poor mobility should also include balance-focused activity on 3 or more days a week, as their abilities allow. See the WHO guidance.