Physical Activity Guidelines for Different Ages and Abilities
Physical activity guidelines explain how much activity people should aim to do and the types of activity that support health. The guidance covers all age groups and abilities.
The guidelines include muscle-strengthening activities, such as weight training and balance activities like yoga, as well as moderate or vigorous activities such as walking, wheeling or cycling. They also advise reducing sedentary behaviour, which means sitting, reclining or lying down while awake with little movement.
Infants under one should be physically active several times each day in different ways. Infants who are not yet mobile should have 30 minutes of tummy time spread through the day while awake. Tummy time should increase gradually, and babies should not be left alone during it or allowed to sleep on their tummies.
Toddlers aged one to two should spend at least 180 minutes, or three hours, each day doing varied physical activity, including active and outdoor play. This should be spread throughout the day.
Pre-school children aged three to four should also spend at least 180 minutes each day doing varied activity, including active and outdoor play. At least 60 minutes should be moderate to vigorous activity.
Children and young people aged five to 18 should aim for around 60 minutes of moderate to vigorous activity each day, spread throughout the week. This can include PE, active travel, after-school activities, play and sports. Long periods of sitting should be broken up with light activity where possible.
Children and young people with a disability should aim to be active daily, build up from their current level, and do challenging but manageable strength and balance activities three times a week. Activity can be done in small chunks throughout the day.
Adults aged 19 to 64 should aim to be active every day. They should do muscle-strengthening activities at least twice a week and aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week, or a combination. Sedentary time should be minimised.
Adults with a disability should aim to be active daily and build up to at least 150 minutes of activity each week from their current level. Regularly active adults may choose 75 minutes of vigorous activity or a combination of moderate and vigorous activity.
Older adults should be physically active every day. They should aim for 150 minutes of moderate activity each week, building up from their current level. They should also include activities that improve or maintain muscle strength, balance and flexibility at least twice a week.
Physical activity is safe during and after pregnancy. Activity levels during pregnancy depend on what someone did before becoming pregnant, and vigorous activity is not recommended if they were not active before pregnancy. Pregnant and postpartum women should aim to be active daily and build up to 150 minutes each week.
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