How can I improve my health?
Getting active regularly improves our mental and physical health and helps us to live longer – with more of those years spent in good health. It’s important to find a routine that works for you.
What does ‘being active’ mean?
Sport England* splits activity levels into three main categories.
Active
150+ minutes of moderate intensity activity per week such as cycling or dancing.
Or 75+ minutes of intense activity such as jogging or team sports.
Fairly active
Between 30–149 minutes of physical activity per week.
Not active
Less than 30 minutes of physical activity per week.
There's something for everyone.
We’re all unique and it’s not always easy to fit regular activity into your routine. You may be managing a tight budget, be short on time because of work or family commitments, or managing multiple health conditions. But there are simple, low cost ways to safely fit more activity into your schedule.
You don’t need to go the gym.
Hitting the gym is a great way to get active – but it’s not for everyone. Getting more active could be as simple as:
🎒 Walking the kids to school
☕ Making a cup of tea
🪑 Doing exercises in your chair
How active should I be?
Explore guidance & tips for getting more active, based on your needs and stage of life.
Babies & under 5s
🏅 Goal: At least 180 minutes (3 hours) of activity each day.
🏃🏽♀️ Activities: Rolling, crawling, walking, playing, dancing.
👍 Tip: For 3-4 year olds, include 60 minutes of energetic play like running or jumping.
Children and Teens (5 to 18 years)
🏅 Goal: At least 60 minutes of energetic activity each day.
🏃🏽♀️ Activities: Running, swimming, cycling, dancing etc.
👍 Tip: Do activities that strengthen muscles and bones, like climbing or jumping, at least 3 times a week
Adults (19 to 64 years)
🏅 Goal: At least 150 minutes of moderate or 75 minutes of vigorous activity each week.
🏃🏽♀️ Activities: Walking, cycling, dancing, gym, classes etc.
👍 Tip: Do muscle-strengthening activities, like lifting or yoga, at least 2 days a week.
Older Adults (65 years and over)
🏅 Goal: At least 150 minutes of moderate activity each week.
🏃🏽♀️ Activities: Walking, gardening, gentle exercises. Find what works for you.
👍 Tip: Include activities that improve balance and flexibility, like tai chi or stretching.
Disabled Adults
🏅 Goal: Aim for 150 minutes of moderate activity each week.
🏃🏽♀️ Activities: Any movement is good—find what works for you.
👍 Tip: Include muscle-strengthening activities at least 2 days a week.
Pregnant people & new mums
🏅 Goal: At least 150 minutes of moderate activity each week.
🏃🏽♀️ Activities: Walking, swimming, yoga etc. Find activities that works for you.
👍 Tip: After giving birth, try to do pelvic floor exercises every day.
It all starts with one step.
Getting active again or trying it for the first time can be daunting – especially if you’ve gone through life changes like a diagnosis or having a baby. For some of us, getting active might mean going back to the gym and for others it might be getting up to make a cup of tea.
It’s ok to start small: a little activity goes a long way.
💛 Choose activities you enjoy and remember that taking time to get active also benefits the people around you – it improves mental health and helps build healthy relationships.
Stay Safe: If you have health concerns, talk to your doctor before getting started.
*Explore activity levels as defined by Sport England.