WHO guidelines on physical activity and sedentary behaviour: at a glance

Key messages

1. Physical activity is good for hearts, bodies and minds. Regular physical activity can prevent and help manage heart disease, type-2 diabetes, and cancer which cause nearly three quarters of deaths worldwide. Physical activity can also reduce symptoms of depression and anxiety, and enhance thinking, learning, and overall well-being.
2. Any amount of physical activity is better than none, and more is better. For health and wellbeing, WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week (or the equivalent vigorous activity) for all adults, and an average of 60 minutes of moderate aerobic physical activity per day for children and adolescents.
3. All physical activity counts. Physical activity can be done as part of work, sport and leisure or transport (walking, wheeling and cycling), as well as every day and household tasks.
4. Muscle strengthening benefits everyone. Older adults (aged 65 years and older) should add physical activities which emphasize balance and coordination, as well as muscle strengthening, to help prevent falls and improve health.
5. Too much sedentary behaviour can be unhealthy. It can increase the risk of heart disease, cancer, and type-2 diabetes. Limiting sedentary time and being physically active is good for health.
6. Everyone can benefit from increasing physical activity and reducing sedentary behaviour, including pregnant and postpartum women and people living with chronic conditions or disability.