How much and what to do
Adult recommendations: at least 150 minutes a week of moderate-intensity activity (brisk walking, easy cycling), and up to 300 minutes for weight loss if possible, plus muscle strengthening twice a week.
In practice
- Walking 30 minutes a day, five days a week, is enough to start.
- Move between sessions: stairs, walking errands, active breaks every hour.
- Add 2 strengthening sessions (body weight, bands, light dumbbells).
This content is general information and does not replace the advice of a doctor or dietitian. If you have a medical condition, take medication, are pregnant or in doubt, talk to a healthcare professional.