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Guidance

Physical activity for adults and older adults: 19 and over (text of the infographic)

Updated 16 July 2026

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This publication is available at https://www.gov.uk/government/publications/physical-activity-guidelines-adults-and-older-adults/physical-activity-for-adults-and-older-adults-19-and-over-text-of-the-infographic

The infographic summarises the UK Chief Medical Officers’ physical activity guidelines.

Any level of activity is linked to health benefits

Physical activity:

  • improves sleep
  • maintains healthy weight
  • manages stress
  • improves quality of life

Physical activity reduces your chance of:

  • type 2 diabetes by up to 40%
  • cardiovascular disease by up to 35%
  • falls and depression by up to 30%
  • joint and back pain by up to 25%
  • cancers (colon and breast) by up to 20%

Be active everyday

Make a start today: it’s never too late. Every minute counts.

Any activity is better than none, and more is better still.

Aim for at least 150 minutes of moderate intensity per week (increased breathing, able to talk) or at least 75 minutes of vigorous intensity per week (breathing fast, difficulty talking), or a combination of both.

Build strength

To keep muscles, bones and joints strong, build strength on at least 2 days a week.

Minimise sedentary time

Break up periods of inactivity.

Balance activities for older adults

Improve balance

Take part in balance activities 2 days a week to reduce the chance of frailty and falls.

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