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Getting enough physical activity

Physical activity includes exercise, as well as other movements you make as part of working, playing or relaxing.

Together with a healthy eating pattern regular physical activity helps you:

  • maintain a healthy weight
  • have strong muscles and bones
  • feel good and sleep well.



How much physical activity do you need?

Babies: 30 minutes tummy time per day
Toddlers:3 hours play per day
Children: 60 minutes per day
Teenagers:60 minutes per day
Adults: 2½ hours per week
Older Adults:30 minutes most days
Pregnancy: 2½ hours per week




At home

  • Try balancing or stretching while watching TV or brushing your teeth.
  • Cleaning counts as part of daily physical activity.
  • Gardening is a good way to be physically active.



At school

  • Physical activity can improve children's concentration.
  • Safe biking and walking routes to school benefits children and the environment.
  • Organised sports and playground games give children opportunities to move.



At work

  • Physical activity at work increases productivity.
  • Get off public transport a few stops before your destination.
  • Use the stairs not the elevators.



Screen time and sitting down: limit screen time and break up long periods of sitting by doing lunges star jumps or walking around.

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