Healthmaxios🎯 Weekly targets for adults
Aerobic activity
150–300 minutes of moderate activity (brisk walking, cycling, dancing) or 75–150 minutes of vigorous activity (running, fast swimming).
Strength
Muscle-strengthening activities on 2 or more days a week — bodyweight, bands, weights, or heavy gardening.
The talk test
During moderate activity you can talk but not sing. During vigorous activity you can only say a few words before pausing for breath.
🌱 Starting from zero
- Begin with 10 minutes. A short daily walk beats an ambitious plan you abandon in a week.
- Add 5 minutes every week. Gradual progress lowers the chance of injury and burnout.
- Pick something you like. Dance, swim, garden, cycle, play with the kids — it all counts.
- Plan it. Put it in your calendar, lay out your shoes, or arrange to meet a friend.
🪑 Sit less, break it up
Long periods of sitting are linked with poorer health, even for people who exercise. Stand up and move for a couple of minutes every 30–60 minutes.
- Take phone calls on your feet.
- Use stairs when you can.
- Stretch or do a few squats during TV ad breaks.
- Walk to a colleague instead of sending a message.
🛡️ Stay safe
- Warm up for 5 minutes and cool down afterwards.
- Stop and seek medical help if you feel chest pain, severe breathlessness or dizziness.
- If you have a health condition, are pregnant or have been inactive for a long time, check with a doctor before starting something new.
I'm short on time. Does a quick workout count?
Yes. Short bouts of activity add up over the day and week. Three 10-minute brisk walks are a great contribution.
Should I exercise when I'm sore?
Mild soreness is normal and gentle movement can ease it. Sharp or lasting pain is a sign to rest and get it checked.