Some physical activity is better than doing none. By being more active throughout the day in relatively simple ways, people can quite easily achieve the recommended activity levels.

A lack of physical activity is a significant risk factor for noncommunicable diseases (NCDs) such as stroke, diabetes, and cancer. Less and less physical activity is occurring in many countries. Globally, 23% of adults and 81% school-going adolescents are not active enough.

Getting people to move more is a key strategy for reducing the burden of NCDs, as articulated in WHO’s Global Action Plan for the Prevention and Control of NCDs 2013-2020. The plan calls for a 10% reduction in physical inactivity by 2025, which contributes to achieving the Sustainable Development Goals (SDGs).

WHO provides recommendations for the minimum amounts of activity for all age groups for improved health, but it is important to know that doing some physical activity is better than doing none. Inactive people should start with small amounts of physical activity, as part of their daily routine, and gradually increase duration, frequency, and intensity over time. Countries and communities must also take action to provide individuals with more opportunities to be active.

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Below are the levels of physical activity WHO recommends people of different ages undertake.
WHO

Children and adolescents aged 5-17 years

• Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.
• Physical activity of amounts more than 60 minutes daily provides additional health benefits.
• Should include activities that strengthen muscle and bone, at least 3 times per week.

Adults aged 18–64 years

• Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.
• For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
• Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Adults aged 65 years and above

• Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.
• For additional health benefits, they should increase moderate-intensity physical activity to 300 minutes per week, or equivalent.
• Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week.
• Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.