How much exercise you need each week.

Quick answer. The NHS says adults should "do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week", and do strengthening activities that work all the major muscle groups "on at least 2 days a week". Brisk walking and riding a bike count as moderate; running counts as vigorous. The UK Chief Medical Officers add that the 150 minutes can be built up in bouts of any length, and that "Any activity is better than none and more is better still."

How much exercise per week does the NHS recommend?

The NHS page on physical activity guidelines for adults aged 19 to 64 opens with: "Adults should do some type of physical activity every day." It then lists four aims. Adults should:

• do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
• spread exercise evenly over 4 to 5 days a week, or every day
• reduce time spent sitting or lying down and break up long periods of not moving with some activity

These figures come from the UK Chief Medical Officers' physical activity guidelines, first published in 2019 and updated on GOV.UK in July 2026. In their words: "Each week, adults should accumulate at least 150 minutes (2 and a half hours) of moderate intensity activity (such as brisk walking or cycling), or 75 minutes of vigorous intensity activity (such as running)". Shorter bursts of very vigorous activity, or a mix of all three, also count.

What counts as 150 minutes of exercise?

Any activity at moderate intensity. The NHS says moderate activity "will raise your heart rate, and make you breathe faster and feel warmer", and gives a simple check: "One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing."

The NHS's examples of moderate activity include:

• brisk walking
• riding a bike
• dancing
• hiking
• water aerobics
• doubles tennis
• pushing a lawn mower

The Chief Medical Officers note that "walking, wheeling or cycling for daily travel is often the easiest way to get physically active." A brisk walk to the station and back can cover a good share of the week without a gym.

What counts as vigorous exercise?

Vigorous activity "makes you breathe hard and fast", and at this level "you will not be able to say more than a few words without pausing for breath." The NHS lists running, swimming, riding a bike fast or on hills, walking up the stairs, team sports such as football and netball, skipping and aerobics. It adds that "75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity", and that most moderate activities become vigorous if you increase your effort.

For a beginner's route into running, the NHS points to Couch to 5K, "a 9-week running plan for beginners". If you run before work in the colder months, our winter running guide covers kit and timing.

How often should you do strength exercises?

On at least 2 days a week. The Chief Medical Officers say "Muscle strengthening activities should be done on at least 2 days a week, but any strengthening activity is better than none."

Strength work is on top of the 150 minutes, not part of it. The NHS explains that "Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity." To count, the NHS says you should do them "to the point where you need a short rest before repeating the activity."

It does not have to mean a gym. The NHS's examples include carrying heavy shopping bags, yoga, pilates, lifting weights, working with resistance bands, push-ups and sit-ups, and heavy gardening such as digging.

How to fit 150 minutes into a week.

Split it up. The Chief Medical Officers say the 150 minutes "can be accumulated in bouts of any length, and/or achieved in one or 2 sessions per week, while still retaining the beneficial effects." They also note that "Small bouts (including fewer than 10 minutes) accumulated over the day and week will also provide benefits". Some ways the numbers work, by our calculation:

• 30 minutes on 5 days of brisk walking makes 150 minutes.
• 22 minutes every day makes 154 minutes.
• Three 10-minute brisk walks on 5 weekdays make 150 minutes.
• 25-minute runs on 3 days make 75 minutes of vigorous activity.
• Two 40-minute bike rides and two 35-minute walks make 150 minutes.

Add two short strength sessions, such as 20 minutes of body-weight exercises on Tuesday and Friday, and the week meets all the guidelines. The NHS also suggests spreading activity over 4 to 5 days, or every day, rather than saving it all for the weekend. Drink more on active days: our guide to how much water to drink a day has the NHS advice.

Is any exercise better than none?

Yes. The Chief Medical Officers are direct: "Any activity is better than none and more is better still." They describe health gains building quickly from no activity to around 150 minutes a week, then continuing to rise more slowly. Their summary line is "some is good, more is better."

The NHS self-help page on tiredness makes a related point: "regular exercise will make you feel less tired in the long run, so you'll have more energy." It suggests starting small and building up gradually over weeks and months towards 2 hours 30 minutes a week.

The NHS says to speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns.

Where Immufix fits.

Immufix is one scoop (25g) in around 200ml of water, once a day. It does not count towards the 150 minutes, but it fits easily into the routine around them. Paula Radcliffe has taken it every morning since 1998. Magnesium and vitamin D contribute to normal muscle function. Riboflavin, niacin, pantothenic acid, vitamin B6 and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. Every amount is listed on the science page.

The short version.

• The NHS and UK Chief Medical Officers recommend at least 150 minutes of moderate or 75 minutes of vigorous activity a week.
• Moderate means you can talk but not sing. Brisk walking and cycling count.
• Do strength work on at least 2 days a week, on top of the 150 minutes.
• Bouts of any length add up, so 30 minutes on 5 days or three 10-minute walks a day both work.
• Any activity is better than none. If you have not exercised for a while, speak to your GP first.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you have a medical condition, are pregnant, breastfeeding or taking medication, speak to your GP or pharmacist before taking any food supplement.