Some text on this page is in English for now.
Movement
Some is better than none. More brings more.
The idea
Some movement is better than none, and more brings more benefit World Health Organization, 2020. Sitting less counts too WHO, 2024.
Compared with what
The World Health Organization suggests adults get 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, plus regular activity that works the muscles World Health Organization, 2020.
Start with
- Walk for 10 minutes after a meal you already eat (my example).
- Take the stairs when there's a choice.
- Do something that works your muscles, like squats while the kettle boils.
Try it
Add up a normal week, walks and stairs included, and see where it lands on the 150 to 300 minute band World Health Organization, 2020.
Steps to try
A small step
Use your muscles on purpose
When I put the kettle on, I'll do squats or push-ups against the counter until it boils.
A tiny step
Walk after a meal
When I finish lunch, I'll walk for 10 minutes before sitting back down (my example).
Sources for this page
World Health Organization (Bull and colleagues) (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour.
Guideline: an expert panel weighed the evidence and made a recommendation.
What we use: Adults: 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity a week; muscle-strengthening for all ages; some activity is better than none; sit less.
Checked Oct 11, 2026 · https://doi.org/10.1136/bjsports-2020-102955 · DOI 10.1136/bjsports-2020-102955 · PubMed 33239350
World Health Organization (2024). Physical activity (fact sheet).
Health agency advice: what a public health body recommends; check the page for its own sources.
What we use: Any amount of physical activity is better than none; all age groups should limit time sitting.
Checked Oct 11, 2026 · https://www.who.int/news-room/fact-sheets/detail/physical-activity