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Stay active throughout your life: a worn pair of walking shoes, a folded exercise mat, a pair of light dumbbells and a water bottle on a wooden floor beside a sunlit window.

Build Strength & Fitness

Stay Active Throughout Your Life

Moving your body regularly is one of the best-supported things you can do for health, and the amounts recommended are simple to understand and can be built up gradually at any age. This page explains what health agencies recommend for each stage of life, what counts as activity, and how to keep going as your body and circumstances change.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

  • Pick one activity you can do today that raises your breathing a little, such as a brisk walk, and do it on most days. The agencies we read say some activity is better than none.
  • Aim over time for about 150 minutes of moderate activity a week plus muscle-strengthening on 2 days, if you are an adult. Build up slowly rather than all at once.
  • Break up long periods of sitting with short bouts of movement, and talk to a doctor first if you have not exercised for a while or have a health condition.

Be careful with

  • Stop and get urgent help for chest pain or tightness, fainting, or severe breathlessness during activity (the NHS lists tight or squeezing chest pain as a reason to call 999).
  • Doing too much too soon is the common mistake: build up gradually, especially if you have been inactive, are older, are pregnant or postpartum, or have a long-term condition.
  • Heat, dehydration and some medicines can make exercise riskier: older adults and people with heart disease or chronic conditions are listed by the CDC as higher-risk in hot weather.

Get help when

  • Chest pain, pressure or tightness, fainting, severe breathlessness or new palpitations during or after activity: stop and seek urgent medical care.
  • Dark, red or cola-coloured urine with severe muscle pain and weakness after hard exercise (possible rhabdomyolysis): contact a healthcare provider promptly.
  • Dizziness, heavy sweating, cramps, headache or nausea in hot weather: stop, cool down and seek medical care if it does not settle.
  • Increasing falls, new joint pain that does not settle, or being unable to do activities that were easy before: ask a doctor or physical therapist, since these can have treatable causes.

About Stay Active Throughout Your Life

What this goal means

This goal is about keeping movement in your life from childhood through older age, rather than any single workout or fitness target. The WHO says all age groups benefit from activity, that any amount is better than none, and that muscle strengthening is useful for everyone.

The WHO 2020 guidelines cover children, adolescents, adults and older adults, with specific advice for pregnant and postpartum women and for people living with chronic conditions or disability.

1,2

What is recommended at each stage

Adults 19 to 64: the NHS and CDC both say at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week (or a mix), plus strengthening for all major muscle groups on at least 2 days. The WHO 2020 guidelines give a range of 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity.

Older adults 65 and over: the same aerobic amounts, with strength, balance and flexibility work on at least 2 days a week (NHS), and balance activities such as walking heel-to-toe (CDC). The NHS adds that being active every day, even lightly, matters.

Children and young people: the NHS and CDC say an average of at least 60 minutes a day of moderate or vigorous activity, with muscle- and bone-strengthening activity on at least 3 days a week (CDC). The CDC says children aged 3 to 5 should be active throughout the day through active play. The NHS says disabled children and young people should aim for 20 minutes a day, which can be split into smaller chunks.

Pregnancy and after birth: the CDC says at least 150 minutes a week of moderate aerobic activity, and to ask your doctor whether and how to adjust your activity. The NHS says after pregnancy to base activity on your pre-pregnancy level and include strength work.

3,4,5,6,7,8,9,2

What counts as activity

The NHS describes moderate activity as raising your heart rate and breathing faster so that you can still talk but not sing, and vigorous activity as breathing hard and fast so you can say only a few words at a time. Moderate examples include brisk walking, cycling, dancing and heavy gardening; vigorous examples include running, swimming and fast cycling.

Strength activities include carrying shopping, yoga, pilates, tai chi, weights, resistance bands and bodyweight exercises. The NHS notes that strength work does not count towards the 150 minutes and is added on top.

3,4

What can make it harder

Common obstacles include pain, illness, injury, time, low confidence, and fear of falling. The CDC says having arthritis, diabetes or heart disease does not mean you cannot be active; it suggests asking your doctor whether a condition limits your activity and agreeing a plan that fits your abilities.

The WHO reports that 31% of adults worldwide (1.8 billion) were insufficiently active in 2022, so if you find it hard you are far from alone.

10,1

Realistic expectations

A large pooled analysis of 661,137 adults found that people doing less than the recommended minimum had a 20% lower mortality risk than inactive people (hazard ratio 0.80), and those at the recommended minimum had a 31% lower risk. These are observational findings, so they show an association rather than proof that activity alone caused the difference.

The same analysis found the extra benefit above the recommended minimum was modest, so the most important step is moving from nothing to something.

11

Who this applies to

Everyone, at every age and ability. Staying active looks different for a toddler, a teenager, a new parent, a shift worker, a retiree or someone with a long-term condition, and the agencies we read all say to do as much as your abilities and conditions allow.

Neighbouring goals cover specific pieces in detail: starting, routines, strength, endurance, coordination and returning after a break. This page is the whole-life overview.

12,7

Related conditions and symptoms

Sarcopenia and muscle loss → Osteoporosis and bone health → Falls and balance problems → Prediabetes, type 2 diabetes and metabolic syndrome → ME/CFS and post-exertional malaise → Eating disorders and disordered eating →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

  • Week 1: choose an activity you enjoy and do 10 to 15 minutes on most days; note how you feel.
  • Weeks 2 to 4: build towards 30 minutes of moderate activity on five days (CDC example) as comfortable; for children, aim for the daily target in their guideline.
  • Add 2 days a week of muscle-strengthening, and for adults 65 and over add balance and flexibility.
  • Break up long sitting with short movement breaks every day.

Optional additions

  • Track steps to see your usual level, then add gradually.
  • Join a class or walking group for company and structure.
  • Mix indoor and outdoor activities so weather does not stop you.
  • Ask a physical therapist to tailor a plan if pain or balance limits you.

What to track

  • Minutes of moderate or vigorous activity each week, and strengthening days.
  • How you feel afterwards, sleep, and any pain that lingers.
  • Everyday ability, such as stairs, carrying shopping or getting up from a chair.

When to reassess

Review after about four weeks. If you are meeting your targets comfortably, add a little time or effort. If you are in pain, very tired or dizzy, reduce the load and ask a clinician. Revisit your plan at life changes such as a new job, pregnancy, illness, retirement or a new health condition.

When to seek professional support

  • Neighbouring goals help with specific parts: starting, routines, strength, endurance and returning after a break.
  • Ask your doctor, nurse or physical therapist about activity that suits your health conditions.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Do some activity most days, building up gradually

High certainty

Addresses: Lower risk of early death, heart disease and type 2 diabetes, and better mood, sleep and thinking

Why it may help: The WHO says any physical activity is better than none and more is better for health. The CDC lists lower risk of heart disease, stroke, type 2 diabetes and at least eight cancers, better thinking and mood, and fewer difficulties with everyday tasks as benefits of regular activity.

How to apply it: Start with what you can do now, such as 10 minutes of walking, and add a little each week. The CDC suggests, if illness or travel interrupts your routine, restarting at a lower level and working back up.

Who it may suit: Everyone, including people who are currently inactive.

Precautions: Check with a doctor before starting if you have not exercised for some time or have a health condition (NHS).

1,13,10,3

Start Exercising With Confidence → Build a Consistent Exercise Routine →

Reach the weekly aerobic target for your age

High certainty

Addresses: Meets the amount health agencies recommend

Why it may help: The NHS and CDC recommend at least 150 minutes of moderate or 75 minutes of vigorous activity a week for adults, including adults 65 and over. Children and young people are advised an average of at least 60 minutes a day.

How to apply it: Spread it over 4 to 5 days or every day. Thirty minutes on five days is one way the CDC gives to reach 150 minutes.

Who it may suit: Adults and older adults; children and young people follow their daily target.

Precautions: Moderate activity is considered safe for most people (CDC); talk to a doctor before starting vigorous activity if you have been inactive or have concerns.

3,4,6,7,5,10

Improve Your Cardiovascular Fitness → Improve Your Everyday Stamina → Improve Your Endurance →

Add muscle-strengthening on at least 2 days a week

High certainty

Addresses: Helps maintain muscle mass and strength, which decline with age

Why it may help: The WHO recommends regular muscle strengthening for all age groups. The CDC says strengthening activity helps increase or maintain muscle mass and strength, and that gradually increasing weight and repetitions gives more benefit at any age. For children, the CDC advises muscle and bone strengthening on at least 3 days a week.

How to apply it: Choose activities that work legs, hips, back, abdomen, chest, shoulders and arms: weights, resistance bands, bodyweight exercises, heavy gardening, yoga or tai chi. The NHS suggests working until you need a short rest before repeating.

Who it may suit: All ages; older adults gain from keeping muscle.

Precautions: Learn the movement first, go slowly, and ask for guidance if you have joint problems, heart disease or high blood pressure.

1,13,6,3,8

Strength Training and Protein for Older Adults → Maintain the Muscle You Have → Sarcopenia and muscle loss →

For adults 65 and over, add balance and flexibility

Moderate certainty

Addresses: Steadier movement and lower risk of falls and fall-related injury

Why it may help: The NHS recommends strength, balance and flexibility work on at least 2 days a week for adults 65 and over, and says it can help people who have fallen or fear falling feel steadier and more confident. The CDC says a mix of aerobic, muscle-strengthening and balance activity lowers the risk of falls and fall-related injury, and that active people have a lower risk of hip fracture.

How to apply it: Try standing on one foot near a support, walking heel-to-toe, rising from a chair, tai chi or yoga.

Who it may suit: Older adults, and anyone worried about falling.

Precautions: Do balance practice next to a stable support. Ask a doctor about fall prevention; the CDC page we read does not give detailed steps.

4,7,13,10

Improve Your Balance → Falls and balance problems → Tai chi →

Sit less and break up long sitting

Moderate certainty

Addresses: Lower risk linked to long sitting times

Why it may help: The NHS advises cutting down time spent sitting or lying down and breaking up long periods of inactivity. A meta-analysis of studies of middle-aged and older adults found that mortality risk rose across quarters of sedentary time (hazard ratios 1.28, 1.71 and 2.63 compared with the least sedentary quarter), though these are observational findings. The WHO guidelines recommend reducing sedentary behaviour but say evidence was insufficient to set a time limit.

How to apply it: Stand or walk for a few minutes every half hour or so, take phone calls on foot, and use stairs. (Specific intervals are practical ideas, not guideline numbers.)

Who it may suit: Desk workers, retirees, anyone who spends much of the day seated.

Precautions: If standing causes dizziness, sit down and mention it to a doctor.

3,4,14,2

Sit Less & Move More →

Make activity part of ordinary life you enjoy

Low certainty

Addresses: Makes it easier to keep going over years

Why it may help: The CDC suggests doing a variety of activities, which can make exercise more enjoyable and reduce injury risk, and notes that everyday tasks such as mowing the lawn or carrying groceries count. The NHS lists dancing, cycling, hiking, swimming and team sports as examples. We did not find a trial in the sources we read that proves enjoyment itself improves long-term adherence, so this is a practical suggestion.

How to apply it: Choose activities with other people, music, outdoors or a purpose such as walking to shops. Mix activities through the week.

Who it may suit: Everyone, particularly if gym-style exercise puts you off.

Precautions: Match the activity to your fitness and health.

10,3

Build a Consistent Exercise Routine → Social connection and loneliness →

Additional options

Walking and daily steps

Moderate certainty

Addresses: Lower risk of early death as daily steps rise, up to a point

Why it may help: A meta-analysis of 15 cohorts (47,471 adults) found a lower risk of all-cause death with more daily steps, levelling off at about 6,000 to 8,000 steps a day in adults 60 and over and 8,000 to 10,000 in adults younger than 60. A US study of 4,840 adults found 8,000 steps a day was linked with a lower risk of death than 4,000 (HR 0.49), and stepping intensity added nothing once total steps were counted.

How to apply it: Treat step counts as a guide, not a rule: gradually add steps to your usual day. Guidelines are written in minutes of activity rather than steps.

Who it may suit: People who like measuring progress; people who prefer walking.

Precautions: These are observational studies mostly in adults; they cannot prove steps cause the lower risk. Walking aids and footwear may matter if you have balance or joint problems.

15,16

Walk More Comfortably →

Light activity when you cannot do more

Low certainty

Addresses: Some benefit even at low intensity

Why it may help: A meta-analysis of studies using wearable devices found that light physical activity, as well as moderate-to-vigorous, was associated with lower mortality (the most-active quarter had a hazard ratio of 0.38 for light activity compared with the least active). The NHS lists moving around the house, slow walking and cleaning as light activity.

How to apply it: Do light movement often through the day, then add moderate activity as you can.

Who it may suit: People who are frail, recovering, or very inactive.

Precautions: Light activity does not replace the strengthening and balance work advised for older adults.

14,4

Balance Activity & Rest →

Yoga, pilates and tai chi

Not enough evidence

Addresses: Count as strength, flexibility and balance work

Why it may help: The NHS lists yoga, pilates and tai chi among strengthening activities for adults and older adults. We did not read trials for these on this page, so see the linked practice pages for evidence.

How to apply it: Join a class suited to your level, or use a reputable online programme at home.

Who it may suit: People who prefer low-impact, gentle movement.

Precautions: Tell the instructor about joint problems, osteoporosis, pregnancy or balance problems.

3,4

Yoga → Tai chi → Pilates →

Adapting for pregnancy, disability or long-term conditions

Moderate certainty

Addresses: Keeps activity safe and realistic

Why it may help: The CDC says adults with disabilities or chronic conditions should aim for the same weekly amounts but to be as active as they can if they cannot meet them, and the NHS says guidelines apply to disabled adults, pregnant women and new mothers. The CDC advises talking with a doctor, and for disabilities, a professional experienced in activity and disability can advise on suitable types.

How to apply it: Ask your doctor or physical therapist which activities and intensities suit you, then work up from there.

Who it may suit: Pregnant and postpartum women, disabled people, people with heart, joint, lung, metabolic or other conditions.

Precautions: Pregnant people should stay under a doctor's care and ask how to adjust activity.

12,10,9,3

Pregnancy, postpartum and breastfeeding → Improve Joint Comfort →

Still being studied

Very high levels of activity

Low certainty

Addresses: Little added longevity benefit beyond 3 to 5 times the minimum, without evidence of harm in that analysis

Why it may help: A pooled analysis found the benefit levelled off at 3 to 5 times the recommended minimum (hazard ratio 0.61), and found no excess risk at 10 or more times it. The authors concluded active adults need not be discouraged. This is observational and relies on self-reported activity.

How to apply it: This is not a target. It suggests more activity than the minimum is not harmful for most people in this data.

Who it may suit: Already-active adults.

Precautions: Overtraining, injury and compulsive exercise are separate concerns; see the safety tab.

11

Improve Your Physical Performance →

Step intensity and cadence

Mixed findings

Addresses: Unclear independent benefit beyond total steps

Why it may help: In the US study of 4,840 adults, greater step intensity was not significantly linked to lower mortality after adjusting for total daily steps. In the 15-cohort meta-analysis, a higher peak stepping rate stayed linked with lower risk after adjusting for steps, but time spent at faster paces was not clearly linked.

How to apply it: Not enough to recommend a pace target.

Who it may suit: Researchers more than individuals.

Precautions: Do not push pace past what is comfortable.

15,16

Food & nutrition

Food, fluids and staying active

We did not read agency pages on food for exercise for this overview, so we do not give meal advice here. The CDC says drinking water helps keep you hydrated regardless of how active you are, and that light yellow or clear urine usually means you are drinking enough. MedlinePlus says drinking plenty of fluids after strenuous exercise helps prevent rhabdomyolysis.

For nutrition detail, see the linked goals on hydration, heart-healthy eating and keeping muscle.

17,18

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Supplements for muscle and performance (creatine, protein, vitamin D, collagen and others)

Not enough evidence

Studied form and route: Powders, capsules and drinks

Intended outcome: Sometimes marketed for strength, recovery or ageing

Human evidence: We did not read trial evidence on these for this page, and none of the activity guidelines we read (WHO, NHS, CDC) list a supplement as part of staying active. Evidence for individual supplements is covered on the linked pages.

Limits: Supplements do not replace regular movement. Product strength and quality vary.

Interactions and precautions: Check with a doctor or pharmacist if you take medicines or have kidney, liver or heart conditions, or are pregnant or breastfeeding. Never stop a prescribed medicine to try a supplement.

1,3

Creatine → Whey protein → Vitamin D → Supplements for healthy aging → Improve Your Physical Performance →

Therapies & care

For staying active, professional support includes your doctor or nurse (for a health check before starting), a physical therapist (for pain, injury, balance or returning after illness), and a qualified exercise professional experienced with older adults, pregnancy or disability. The CDC suggests a professional with experience in activity and disability can advise on suitable types and amounts.

Health check before starting

Moderate certainty

Medical advice The NHS advises speaking to a GP first if you have not exercised for some time or have a medical condition or concerns. The CDC suggests talking to a doctor before vigorous activity if you have been inactive, are overweight or have concerns.

Who it may suit: People new to exercise, with long-term conditions, or returning after a long gap.

Precautions: Moderate activity is considered safe for most people (CDC).

3,10

Start Exercising With Confidence →

Physical therapy and exercise guidance

Not enough evidence

Professional care A physical therapist or a trained exercise professional can tailor strength, balance and mobility work around pain, injury or disability. The agencies we read recommend asking your doctor how conditions affect activity; we did not read trials of therapist-led programmes for this page.

Who it may suit: People with pain, balance problems, disability, or those recovering from injury or surgery.

Precautions: Tell the professional about all conditions, medicines and recent surgery.

10

Improve Your Balance → Falls and balance problems → Improve Coordination & Movement Skills →

Group classes and community programmes

Low certainty

Lifestyle support Classes in yoga, pilates, tai chi, dance or walking groups can supply structure and company, and these activities appear on NHS lists of strengthening or moderate activity.

Who it may suit: People who find solo exercise hard to keep up.

Precautions: Choose a class level suited to you and mention any conditions.

3,4

Yoga → Tai chi → Pilates →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Doing too much too soon

Moderate certainty

Why: Suddenly jumping to long or hard sessions after a period of inactivity raises the chance of soreness and injury. The CDC advises restarting at a lower level after a break and working back up, and talking with a doctor before vigorous activity if you have been inactive.

Who it applies to: People who are new to exercise, returning after illness or a break, older adults.

Try instead: Increase time or effort gradually and use the talk test to check the intensity.

10,3

Return to Exercise After a Break → Start Exercising With Confidence →

Waiting for the perfect plan

High certainty

Why: The WHO and CDC both say some activity is better than none, so waiting until you can meet the full guidelines wastes benefit you could already be getting.

Who it applies to: Anyone who feels the guideline is out of reach.

Try instead: Do what you can today, and add to it.

1,6,12

Ignoring warning signs

High certainty

Why: The NHS lists tight or squeezing chest pain, pain spreading to the arms, neck or jaw, and struggling badly to breathe as reasons to call 999. These are not symptoms to push through.

Who it applies to: Everyone, especially people with heart conditions or risk factors.

Try instead: Stop, rest, and seek urgent care if symptoms are severe or do not settle.

19

Build Heart-Healthy Habits →

Sitting for long, unbroken periods

Moderate certainty

Why: The NHS advises breaking up long periods of sitting. Observational data link more sedentary time with higher mortality in middle-aged and older adults.

Who it applies to: Desk workers and people with low mobility.

Try instead: Add short movement breaks and light activity through the day.

3,14

Sit Less & Move More →

Personal triggers to check

Hot weather and dehydration

Moderate certainty

Why: The CDC lists overheating signs as muscle cramping, unusually heavy sweating, shortness of breath, dizziness, headaches, weakness and nausea, and names people 65 or older, those with heart disease or chronic conditions, and pregnant women as higher risk.

Who it applies to: Outdoor exercisers, older adults, people on medicines that affect fluid balance.

Try instead: Schedule outdoor activity for the coolest part of the day, take shade breaks, carry water, and watch for symptoms. Do not stop or change medicines without talking to your doctor.

17

Stay Hydrated for Daily Wellbeing →

Very hard exertion without preparation

Moderate certainty

Why: MedlinePlus lists severe exertion, such as marathon running or calisthenics, among causes of rhabdomyolysis (muscle breakdown), whose symptoms include dark, red or cola-coloured urine and muscle pain and weakness; drinking plenty of fluids after strenuous exercise helps prevent it.

Who it applies to: People doing unfamiliar, extreme exercise, especially when dehydrated or hot.

Try instead: Build up gradually, drink fluids, and contact a healthcare provider promptly if you have these symptoms.

18

Pain, illness or injury

Low certainty

Why: Pain or illness can interrupt activity and lead to long inactivity that is harder to come back from. The CDC suggests restarting at a lower level after illness or travel interrupts your routine.

Who it applies to: Anyone, especially older adults.

Try instead: Keep up gentle movement that is comfortable, and ask a clinician when pain is new, severe or not settling.

10

Return to Your Routine After Illness → Improve Joint Comfort →

Products that need caution

Anabolic steroids, SARMs and prohormones

Evidence against

Why: We did not read an agency page on these for this goal, so we cannot cite their specific harms here. They are not part of any activity guideline we read, and they are not a safe or recommended way to stay active. See the performance goal for the full discussion.

Who it applies to: Anyone considering them for muscle or performance.

Try instead: Use training, sleep and food, and ask a clinician if you are worried about low muscle mass or strength.

Improve Your Physical Performance → Medicine interactions →

Stimulant-heavy pre-workout blends

Not enough evidence

Why: We did not read an agency source on pre-workout blends for this page. They are not needed to meet any guideline we read, and strong stimulants can be a concern for people with heart conditions or high blood pressure, so a clinician should be asked first.

Who it applies to: People with heart or blood-pressure conditions, pregnant people, older adults.

Try instead: Build energy through sleep, meals and gradual activity.

Improve Your Physical Performance →

Unsupported claims

"You must hit 10,000 steps a day"

Low certainty

Why: The 15-cohort meta-analysis noted there is little evidence to support the 10,000-step recommendation; benefit rose with steps but levelled off at about 6,000 to 8,000 steps for adults 60 and over and 8,000 to 10,000 for younger adults.

Who it applies to: Step-counter users.

Try instead: Use steps as a guide. Official guidelines are expressed as minutes of activity.

15

"You are too old to start"

High certainty

Why: The NHS and CDC give guidelines for adults 65 and over and say those with health conditions should check with a doctor, not avoid activity. The CDC says having a condition such as arthritis, diabetes or heart disease does not mean you can't be active.

Who it applies to: Older adults and people who have been inactive for years.

Try instead: Start gently, ask your doctor, and build up.

4,10,7

Common mistakes

Only doing cardio, or only doing strength

High certainty

Why: The guidelines ask for both aerobic activity and muscle strengthening, and older adults are asked to include balance work as well.

Who it applies to: Anyone who sticks to one type.

Try instead: Mix aerobic, strength, and (for older adults) balance and flexibility across the week.

3,4,2

Counting strength work towards the 150 minutes

High certainty

Why: The NHS says muscle-strengthening work does not count towards the 150 minutes and is added on top.

Who it applies to: Adults following the guidelines.

Try instead: Do strengthening on at least 2 days in addition to aerobic activity.

4

Evidence & safety

What the research shows

The WHO, NHS and CDC agree that activity benefits every age group, that some is better than none, and that the main targets are about 150 minutes of moderate activity a week plus strength work on 2 days for adults, with balance added for older adults and around 60 minutes a day for children and young people. Large observational studies link more activity, more steps and less sitting with lower mortality; these cannot prove cause. Evidence for supplements is not covered in the sources read for this page.

Limits of the evidence

  • Most longevity data come from observational cohorts, which can be affected by people who are healthier being more active.
  • Several studies used self-reported activity; others used wearable devices worn for about a week.
  • Step-count studies were mostly in adults and the number of deaths in some groups was small.
  • We read abstracts of the PubMed studies, not full texts.
  • We could not read the NIH Office of Dietary Supplements or FDA pages for this page, so supplement and banned-substance claims are not detailed here.

Precautions and interactions

  • Talk to a doctor before starting if you have been inactive, have a medical condition, are pregnant or are older, especially before vigorous activity.
  • Stop exercise and seek urgent care for chest pain, fainting, severe breathlessness or new palpitations.
  • Do not stop or change prescribed medicines because of exercise or supplements without speaking to your prescriber.
  • Watch for heat illness and dehydration, and for eating or exercise habits that feel compulsive or hard to control.

Life-stage considerations

  • Children and young people: about 60 minutes a day on average of moderate or vigorous activity, with muscle and bone strengthening (CDC says at least 3 days a week); ages 3 to 5 should be active throughout the day through play.
  • Pregnancy and postpartum: at least 150 minutes a week of moderate aerobic activity unless there is a medical reason to avoid it; ask your provider whether to adjust activity.
  • Older adults: strength, balance and flexibility on at least 2 days a week, with light activity every day, and a doctor check if inactive or with conditions.
  • Disability and long-term conditions: be as active as you can, with advice from a doctor or experienced professional.

Warning signs

  • Tight or squeezing chest pain, pain spreading to the arms, neck or jaw, or struggling badly to breathe: call your local emergency number (the NHS says 999 in the UK).
  • Fainting, severe dizziness or new palpitations during exercise.
  • Dark, red or cola-coloured urine with severe muscle pain and weakness after hard exercise.
  • Overheating signs in hot weather: cramps, heavy sweating, shortness of breath, dizziness, headache, weakness or nausea.
  • Exercise that feels compulsive, or restricting food alongside heavy exercise: seek support (see the eating disorders page).

Claim checks

Any amount of activity is better than none

High certainty

Supported. The WHO and CDC state this, and a meta-analysis found lower mortality with any intensity of activity, including light activity.

1,6,14

You need 10,000 steps a day

Moderate certainty

Not supported as a fixed target. Risk fell with more steps but levelled off around 6,000 to 8,000 in adults 60 and over and 8,000 to 10,000 in younger adults in a meta-analysis.

15,16

Very high amounts of exercise shorten life

Low certainty

Not supported in the pooled analysis read here: no excess risk was found at 10 or more times the recommended minimum, though this is observational.

11

Older people should rest rather than exercise

High certainty

Not supported. The NHS and CDC give activity guidelines for adults 65 and over, including strength and balance, with a doctor check for those with conditions.

4,7,10

Supplements or steroid-type products are needed to stay strong as you age

Not enough evidence

Not supported by the activity guidelines we read, which centre on regular activity. We did not review supplement trials for this page.

4,1

Questions people ask

How much activity do adults need?

The NHS and CDC say at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week (or a mix), plus strengthening for all major muscle groups on at least 2 days. The WHO 2020 guidelines give 150 to 300 minutes of moderate activity as the range.

How much do children and teenagers need?

The NHS and CDC say an average of at least 60 minutes a day of moderate or vigorous activity. The CDC adds muscle and bone strengthening on at least 3 days a week for ages 6 to 17, and says ages 3 to 5 should be active throughout the day.

What about adults over 65?

The same aerobic amounts as other adults, plus strength, balance and flexibility on at least 2 days a week, with light activity every day, according to the NHS. Speak to a doctor first if you have health conditions or have not exercised in a while.

What counts as moderate activity?

The NHS says your heart rate rises and you breathe faster, but you can still talk and not sing. Brisk walking, cycling and dancing are examples.

Do I need to go to a gym?

No. The NHS and CDC include everyday activities such as heavy gardening, carrying shopping and pushing a lawn mower, along with bodyweight exercises, yoga and tai chi.

Is it safe to start exercising after years of being inactive?

Moderate activity is considered safe for most people, according to the CDC. The NHS and CDC both advise a doctor check first if you have been inactive or have a health condition, particularly before vigorous exercise.

Can I be active with arthritis, diabetes or heart disease?

The CDC says having such a condition does not mean you can't be active, and suggests asking your doctor whether it limits your activity and agreeing a plan that fits.

Is activity safe in pregnancy?

The CDC says that unless you have a medical reason to avoid activity, you can begin or continue moderate aerobic activity, and to ask your doctor whether and how to adjust it. Stay under a doctor's care.

How many steps should I take?

A meta-analysis found risk fell with more steps and levelled off at about 6,000 to 8,000 a day for adults 60 and over and 8,000 to 10,000 for younger adults. Guidelines themselves are in minutes, not steps.

Is sitting really a problem if I exercise?

The NHS advises breaking up long periods of sitting. Evidence on exact limits is lacking: the WHO said evidence was insufficient to set a sedentary threshold.

When should I stop exercising and get help?

Stop and seek urgent care for tight or squeezing chest pain, fainting, severe breathlessness or new palpitations. Contact a healthcare provider for dark urine with severe muscle pain and weakness after hard exercise.

What if I keep falling or fear falling?

The NHS says strength, balance and flexibility exercises can help you feel steadier and more confident. Ask a doctor or physical therapist, since falls may have treatable causes.

References

  1. World Health Organization. Physical activity (fact sheet). Read 2026-10-31. source
  2. Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020. PubMed abstract read 2026-10-31. source
  3. NHS. Physical activity guidelines for adults aged 19 to 64. Read 2026-10-31. source
  4. NHS. Physical activity guidelines for older adults. Read 2026-10-31. source
  5. NHS. Physical activity guidelines for children and young people. Read 2026-10-31. source
  6. CDC. Physical activity guidelines for adults. Read 2026-10-31. source
  7. CDC. Physical activity guidelines for older adults. Read 2026-10-31. source
  8. CDC. Physical activity guidelines for children and adolescents. Read 2026-10-31. source
  9. CDC. Physical activity guidelines for pregnant or postpartum women. Read 2026-10-31. source
  10. CDC. Adding physical activity for older adults. Read 2026-10-31. source
  11. Arem H, et al. Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Intern Med. 2015. PubMed abstract read 2026-10-31. source
  12. CDC. Physical activity guidelines overview (including adults with chronic conditions and disabilities). Read 2026-10-31. source
  13. CDC. Benefits of physical activity. Read 2026-10-31. source
  14. Ekelund U, et al. Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality. BMJ. 2019. PubMed abstract read 2026-10-31. source
  15. Paluch AE, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022. PubMed abstract read 2026-10-31. source
  16. Saint-Maurice PF, et al. Association of daily step count and step intensity with mortality among US adults. JAMA. 2020. PubMed abstract read 2026-10-31. source
  17. CDC. Heat and health: staying safe. Read 2026-10-31. source
  18. MedlinePlus. Rhabdomyolysis. Read 2026-10-31. source
  19. NHS. Heart attack: symptoms and when to call 999. Read 2026-10-31. source

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Build Muscle Strength → Maintain the Muscle You Have → Improve Your Endurance → Start Exercising With Confidence → Build a Consistent Exercise Routine → Return to Exercise After a Break → Improve Coordination & Movement Skills → Improve Your Physical Performance → Improve Your Cardiovascular Fitness → Improve Your Everyday Stamina → Sit Less & Move More → Improve Your Balance →

Ingredients, foods and supplements

Creatine → Whey protein → Vitamin D →

Research, safety and claim-check resources

Strength Training and Protein for Older Adults → Physical activity, strength and keeping muscle → Recovery after exercise and physical stamina → Healthy aging → Healthy aging: when to get help → Yoga → Tai chi → Pilates → Medicine interactions →