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. 

Page last updated: Friday, 1 April 2022