Physical activity
For you and your community
Moving our bodies regularly can support health and wellbeing throughout life. Physical activity can help reduce the risk of cardiovascular diseases, cancer and other non-communicable diseases, while too little physical activity can increase health risks.1
Physical activity does not only mean sport, exercise classes or going to the gym. Walking, cycling, wheeling, playing, dancing, gardening, taking the stairs, household tasks and movement at work, school or home all count.1
Being active is not simply a matter of motivation. Health, time, safety, accessibility and the places around us can all influence our opportunities to move. You do not need to change everything at once: some activity is better than none, and small increases can make a difference.1,2
150-300
minutes per week recommended
for adults²
60
minutes per day on average
for children and adolescents²
Pregnancy
regular activity can support health
when safe and appropriate²
Everyone
can benefit from movement
adapted to their needs²
You do not need to be an athlete to be active
Many people associate physical activity with sport or structured exercise, but everyday movement also counts. Walking or wheeling to places, cycling to school or work, playing with children, taking movement breaks, using the stairs, dancing, gardening and household tasks can all contribute.1
Choose movement that feels realistic, enjoyable and appropriate for you. Start with what you can do and gradually increase the amount, frequency or intensity over time.2
Moving more can help your body and mind
Physical activity supports health in many different ways. Even small increases can be a positive step.1,2
Support long-term health
Regular movement can help reduce the risk of cardiovascular diseases, cancer, type 2 diabetes and other non-communicable diseases.
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. Physical activity should be realistic, accessible and appropriate for your health and circumstances. Start with what you can do and build gradually over time.1,2
You can:
- Walk or wheel short distances when possible
- Take short movement breaks during the day
- Use the stairs when possible
- Make walking, cycling, wheeling or public transport part of everyday journeys
- Move during everyday tasks, such as gardening, cleaning, carrying shopping or playing with children
- Spend time in parks, paths or other outdoor spaces when available
- Be active with family, friends, colleagues or neighbours
- Gradually increase the amount or intensity of movement when it feels appropriate
The goal is not to become an athlete. The goal is to make movement part of everyday life.
Moving more is easier when places support it
Physical activity is not only about motivation. Opportunities to move are also shaped by the places where people live, learn, work, travel and spend time. Safe streets, parks, schools, workplaces, public transport and accessible community spaces can all make movement easier to include in everyday life.3
When supportive surroundings are available, being active can become safer, fairer and more natural for people with different needs and circumstances.
Helpful surroundings make a difference
It can be easier to move more when everyday places and services are safe, accessible, affordable and welcoming.3
- Safe walking, wheeling and cycling routes
- Parks, playgrounds and green spaces close to home
- Schools that support active play and movement throughout the day
- Workplaces that encourage breaks from sitting
- Public transport that makes walking or wheeling part of everyday journeys
- Affordable and welcoming community activities
- Accessible spaces and activities for people of different ages, abilities and health needs
- Well-lit streets and public spaces where people feel safe
Supportive environments make it easier for more people to include movement in everyday life.
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 intense, expensive or perfect to support health. Any amount is better than none, and movement can be adapted to different needs and circumstances.1,2
“Only intense exercise or formal workouts count”
Walking, cycling, wheeling, active play, gardening, household tasks and other everyday movement can all support health.
“There is no point unless I reach the recommended amount”
The recommendations are useful goals, but smaller amounts still count. Start where you are and build gradually when you can.
“Physical activity is only about weight”
Movement can support cardiovascular 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 does not have to be the same for everyone.
Make movement part of everyday life
Physical activity does not need to be formal, intense or completed all at once. Walking, cycling, wheeling, dancing, playing, gardening, stretching and moving during everyday tasks all count.
Start with what is possible for you and build gradually. Some activity is better than none, and every increase can support health and wellbeing.1,2
Everyone should have safe, accessible and welcoming opportunities to be active. Supportive surroundings can make movement easier to include in everyday life.3
Explore the prevention areas
Evidence and further reading
The information and recommendations on this page are based on evidence and guidance from trusted public health organisations.
- Physical activity
World Health Organization - WHO guidelines on physical activity and sedentary behaviour
World Health Organization - Global action plan on physical activity 2018–2030: more active people for a healthier world
World Health Organization
