Physical activity
For you and your community
Physical activity is one of the most important ways to support health and help prevent long-term diseases such as cardiovascular disease, type 2 diabetes and some cancers.
It can also support mental wellbeing, sleep, energy levels, social connection and quality of life.
Physical activity does not only mean sport, exercise classes or going to the gym. Walking, cycling, wheeling, playing, dancing, gardening, taking the stairs, active travel, household tasks and movement at work, school or home all count.
The good news is that every bit of movement counts. You do not need to change everything at once. Moving a little more, a little more often, can make a difference.
150-300
minutes per week
recommended for adults
60
minutes per day
recommended for children and adolescents
Every move
can support health
start where you are
Less sitting
more movement
throughout the day
You do not need to be an athlete to be active
Many people think physical activity means formal exercise. But everyday movement is also important.
Being active can fit into daily life in many ways: walking to the shop, cycling to school or work, playing with children, taking active breaks, using stairs, dancing, gardening or spending time outdoors.
The best activity is the one you can actually fit into your life. Start small, choose something realistic, and build up gradually when you can.
Moving more can help your body and mind
Physical activity supports health in many different ways. Even small increases can be a positive step.
Support long-term health
Regular movement can help reduce the risk of cancer and other non-communicable diseases, including cardiovascular disease and type 2 diabetes.
Strengthen body and mind
Moving more can strengthen the heart, muscles and bones, while also supporting brain health, sleep, energy and mood.
Support mental wellbeing
Physical activity can help reduce symptoms of anxiety and depression and support better quality of life.
Build healthier routines
Being active with family, friends, colleagues or neighbours can make movement more social, enjoyable and easier to repeat.
Support independence
Movement helps maintain mobility, balance and strength, supporting healthy ageing and everyday independence.
Small steps can make a difference
Everyone’s situation is different, and not every activity is possible for everyone. But small, realistic steps can support better health.
You can:
- Walk or cycle short trips when possible
- Take short movement breaks during the day
- Use the stairs when this is realistic for you
- Stand up and stretch after long periods of sitting
- Spend time outdoors or in green spaces
- Play actively with children
- Dance, garden or do household tasks
- Walk with a friend, colleague or family member
- Choose activities you enjoy and can repeat
- Start small and build up gradually
The goal is not to become an athlete. The goal is to move more in ways that fit your life.
Moving more is easier when places support it
Physical activity is not only about motivation. It is also shaped by the places where people live, learn, work and spend time.
Safe streets, parks, playgrounds, green spaces, schools, workplaces, public transport and community activities all influence how easy it is to move more.
When movement is built into everyday life, physical activity becomes easier, fairer and more natural.
Helpful surroundings can include
It can be easier to move more when there are:
- Safe walking and cycling routes
- Parks, playgrounds and green areas close to home
- Schools that support active play and movement
- Workplaces that encourage breaks from sitting
- Public transport that makes walking part of daily travel
- Community activities that are affordable and welcoming
- Accessible spaces for people of all ages and abilities
- Streets and public spaces where people feel safe
Supportive environments make healthier choices easier for everyone.
Common myths about physical activity
There is a lot of health advice online, and not all of it is helpful. Physical activity does not need to be extreme, expensive or perfect to support health.
“Only intense exercise counts”
Moderate activity, such as brisk walking, cycling, active play, gardening or everyday movement, can also support health.
“It only counts in a gym or sports setting”
Movement can be part of daily life: walking to places, taking the stairs, housework, active travel, playing with children or spending time outdoors.
“Physical activity is only about weight”
Movement supports physical health, mental wellbeing, sleep, strength, mobility, social connection and quality of life.
“Not everyone can be active”
People of different ages, abilities and health conditions can benefit from movement adapted to their situation. The goal is not the same for everyone. Every move counts.
Move more in ways that fit your life
You do not need to change everything at once. Walking, cycling, dancing, playing, gardening, stretching, taking the stairs or reducing long periods of sitting can all be positive steps.
Everyday movement can support your health and wellbeing. Start where you are, choose something realistic, and build from there.
Some activity is better than none. More movement brings greater benefits, but every step counts.
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