Move More

Your Physical Activity Guidance Book

Physical activity is good for hearts, bodies and minds

Regular physical activity can prevent and help manage heart disease, type-2 diabetes, and cancer which cause nearly three quarters of deaths worldwide.

Physical activity can also reduce symptoms of depression and anxiety, as well as enhance thinking, learning, and overall well-being.

How Much Physical Activity Do I Need?

Adults: Aim for 150 to 300 minutes of moderate aerobic activity every week (or the equivalent vigorous activity).

Children and young people: Aim for an average of 60 minutes of moderate aerobic physical activity every day.

More is better!

All physical activity counts

You can stay physically active as part of work, at home, with sports and fun activities. Change the way you travel – add in biking, scooting and walking. Even daily household chores at home count as physical activity.

What Is Moderate Aerobic Physical Activity?

Any activity that makes you “puff” (breathe faster) and your heart beat faster.

  • Walk a set of stairs (or two)
  • Dance to music in your living room
  • Play activity games with your children
  • Park the car further away when you get to work

Walk faster when you are at the mall

Muscle Strengthening Benefits Everyone

This doesn’t need to be at the gym.

  • From your chair, stand-up, sit-down 10 times in a row
  • Stand on one leg when talking on the phone
  • Stand up onto your toes and down again 10 times while brushing your teeth

Everyone can improve their health by moving more and sitting less

This includes pregnant women, new mothers, and those dealing with chronic conditions or disabilities. There are no major risks in taking part in physical activity that meets individual ability levels. If the health benefits outweigh any risks, it’s safe to engage in such activities. For further advice, please talk to your doctor or health professionals

Physical Activity

  • Infants can be physically active in different ways, several times a day.
  • Playing together on the floor is best.
  • For babies, include 30 minutes of tummy time throughout the day.
  • More is better.

Sedentary Screen Time

  • Do not keep your baby in a seat, stroller, highchair, or baby sling for more than one hour at a time.
  • No screen time is recommended for babies.
  • When babies are not physically active or moving, they should spend time with a caregiver, such as enjoying reading or storytelling together.

Good Quality Sleep

  • Babies aged 0–3 months need about 14–17 hours of good sleep.
  • Infants aged 4–11 months need about 12–16 hours, which can include naps.

Physical Activity

A child should be active in different ways for at least 180 minutes a day, and doing more is even better.

Moderate to vigorous activity: Walking, push-a-long toys, running, playing with a ball, soft play, climbing.

Sedentary Screen Time

  • Try not to keep your child in a seat, stroller, highchair, or baby sling for more than one hour at a time.
  • Limit screen time to less than 1 hour a day.
  • When they’re not physically active children, should spend time with a caregiver, such as enjoying reading or storytelling together.

Good Quality Sleep

  • Children aged 1–2 years need about 11–14 hours of good sleep, including naps with regular sleep and wake-up times.

Physical Activity

Children aged 3–4 years should engage in various forms of physical activity for at least 180 minutes each day, of which at least 60 minutes spent on activities that increase heart rate and breathing.

Moderate to vigorous activity: Fast walking, cycling, running, playing ball games, swimming, dancing.

Sedentary Screen Time

  • Don’t keep your child strapped in a stroller for more than 1 hour at a time
  • Limit screen time to 1 hour or less each day.
  • When they’re not physically active, children should spend time with a caregiver, such as enjoying reading or storytelling together.

Good Quality Sleep

  • Children aged 3–4 years need about 10–13 hours of good sleep, this may include naps.
  • Children need regular sleep and wake-up times

Physical Activity

  • Aim for 60 minutes of activity every day.
  • Include exercises that strengthen muscles at least three times a week.
  • Be active in a variety of physical activities.
  • More is better and some activity is better than none.

Sedentary Screen Time

  • Limit screen time.
  • Too much sitting and lying down can lead to health problems, such as weight gain, poor fitness, poor behavior, and trouble sleeping

In general, the advice for children and young people is the same whatever the ability level. There are no major risks for children and adolescents living with disability taking part in physical activity; activities should match their current activity level, health condition, and physical abilities. If the health benefits outweigh any risks, it’s safe for them to engage in such activities.

For further advice, please talk to your doctor or health professional.

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