Fitness guide
How much to move, what kind, and how to keep it up.
- moderate cardio a week (or 75–150 vigorous)
- 150–300 min
- moderate cardio a week (or 75–150 vigorous)
- of strength training, all major muscles
- 2+ days
- of strength training, all major muscles
- rest before training the same muscles again
- 48 h
- rest before training the same muscles again
How much
- Adults: 150–300 minutes of moderate cardio a week, or 75–150 vigorous, spread over several days.
- Strength training 2+ days a week: 2–3 sets of 8–12 reps per exercise.
- Over 65: add balance work 3 days a week.
- Children 6–17: at least 60 minutes of activity every day.
Three kinds of exercise
- Cardio — walking, cycling, swimming. Intervals (HIIT) when you are short on time.
- Strength — weights, machines, bands or bodyweight. Add weight or reps gradually.
- Mobility — moving stretches to warm up, held stretches after.
A simple first week
- Mon, Wed, Fri: full-body strength (squats, push-ups, rows, plank) plus 20 minutes of cardio.
- Other days: walk, stretch or rest.
- Each week, add a few reps or 5 minutes of cardio.
Stay safe
- Warm up for 5–10 minutes and learn good form before adding weight.
- Stop and get medical help for chest pain, severe breathlessness or dizziness.
- See a doctor before starting if you have a heart, lung or joint condition.
Make it stick
- Set a specific goal: "Run 5 km in 3 months", not "get fit".
- Book sessions in your calendar and pick activities you enjoy.
- Log workouts so you can see progress.
Try the numbers
General information, not medical advice. Talk to a doctor about your own health.