The Chief Medical Officer guidelines for physical activity sets out the amount and type of activities for health benefits for different age groups from babies to older adults, stating that some physical activity is good, more is better. It is recommended that physical activity levels should be 150 minutes every week throughout pregnancy, three hours every day from birth to five years, at least an hour a day for five to 18 year olds, 75 minutes of vigorous intensity or 150 minutes of moderate intensity physical activity for adults aged 19-64 years, and 150 minutes of at least light intensity physical activity for adults aged 65+ years.
In general, the more time spent being physically active, the greater the health benefits. However, the gains are especially significant for those currently doing the lowest levels of activity (fewer than 30 minutes per week), as the improvements in health per additional minute of physical activity will be proportionately greater.
All individuals should aim to minimise the amount of time spent being sedentary, and when physically possible should break up long periods of inactivity with at least light physical activity.
Adults should also do activities to develop or maintain strength in the major muscle groups. These could include heavy gardening, carrying heavy shopping, or resistance exercise. Muscle strengthening activities should be done on at least two days a week, but any strengthening activity is better than none. Older people should also undertake activities aimed at improving or maintaining muscle strength, balance and flexibility on at least two days a week.