UK Chief Medical Officer Physical Activity Guideline Infographics

Moving more is one of the simplest and most powerful things we can do for our health. The updated UK Chief Medical Officers’ physical activity guidelines show that regular movement supports both physical and mental wellbeing — and that even small amounts can make a real difference.

The message is simple: if you do no activity, start with some. If you already do some, try a little more. Children should aim for around 60 active minutes every day and adults should aim for around 150 minutes of activity each week, but every step, stretch, cycle, wheel or active choice counts — especially when it becomes part of everyday life.

The greatest benefits are seen when people move from being inactive to doing something regularly. Reducing long periods of sitting or lying down also matters, helping people feel better now and lowering the risk of long-term health conditions in the future.

Movement becomes more achievable, when it is enjoyable and relevant - walking to the shops, taking the stairs, gardening, dancing, active play, sport, cycling and wheeling can all help. The goal is not perfection — it is helping more people find movement that fits their life, their body and their routine.

The guidelines include tailored advice for different life stages and groups, including children and young people, pregnant and postnatal women, older adults, disabled adults, and disabled children and disabled young people — supporting consistent messages that can be adapted for different audiences.

The key is to give people permission to start small and build from there: move more, sit less, build strength, and choose activity that works for you. Small changes, repeated often, can help more people live healthier lives.

These assets are available to help you and your organisations to promote the benefits of movement. If you are a professional working in health, education, local government, sport and the voluntary sector, then please use them to spread the word and to encourage professionals, patients and wider public to build movement into their daily lives in ways that work for them.