Strength, balance and flexibility recommendations

How often should you do muscle-strengthening activity?

Aim for muscle-strengthening activity at moderate or greater intensity on at least 2 days a week, working all the major muscle groups. This applies to adults of all ages, including those aged 65 and over^1,2. The major muscle groups are your legs, hips, back, abdomen, chest, shoulders and arms². Treat 2 days as a minimum to aim for: doing more is fine.

Doing less isn't wasted. Any strength activity is better than none, so if 2 days feels like too much at first, start with what you can manage and build up⁴. Lifting weights or doing push-ups both count³.

Strength exercises aren't always aerobic, so you do them as well as your weekly aerobic activity, not instead of it².

About 30–60 minutes a week of muscle-strengthening activity is linked with the biggest drop in the risk of early death, heart disease and cancer⁵. This is a link, not proof that strength work causes the drop.

How much balance and flexibility work is recommended?

If you're 65 or over, aim for varied activity that emphasises balance and strength, at moderate or greater intensity, on at least 3 days a week. This helps you do everyday things and prevents falls. It's a minimum to aim for, and doing more is fine; doing less still helps. Balance and functional exercises reduce the rate of falls in older adults⁶.

Programmes that include moving exercises done standing up tend to be the more effective ones⁷. Yoga or Tai Chi are options you can choose by preference to build flexibility, strength and balance⁸. How long each balance session should be isn't clear yet, so start with what you can manage and build up.

For flexibility, stretch about twice a week, after warming up with light activity. Hold each stretch for 10 to 30 seconds and don't bounce⁹. A common target is stretching each major muscle group, for a total of 60 seconds per exercise, on at least 2 days a week¹⁰.

What are the parts of the activity guidelines?

The guidelines have four parts that work together:

• Aerobic activity: the WHO's target range is 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous activity a week, or an equivalent mix⁶. At least 150 or 75 minutes is the minimum to aim for, and going beyond it is fine. At moderate effort you can talk but not sing; at vigorous effort you can't say more than a few words without pausing for breath.
• Strength: at least 2 days a week, as above.
• Balance: for adults aged 65 and over, on at least 3 days a week, as above.
• Less sitting: limit the time you spend sitting⁶ and break up long spells with some activity². Replacing sitting with activity of any intensity, including light activity, benefits your health.

These are directions, not entry requirements. Start with small amounts and build up how often, how hard and how long you're active⁶. The people doing the least activity gain the most from even modest increases¹¹, and doing less than the targets still brings benefits¹⁰.

If you live with a long-term condition (such as high blood pressure, type 2 diabetes, HIV or after cancer) or a disability, aim for the same amounts where you can. If you can't, any activity you're able to do brings benefits.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a long-term condition such as diabetes or osteoporosis, ask them to help you plan strength work that suits you. If you're at high risk of falling, a physio can help you choose safe balance exercises.

Build up gradually. Problems from exercise are mostly minor and in the muscles and joints, and increasing slowly may lower the risk^12,10.

Exercise doesn't have to hurt to work, and soreness isn't needed for progress. Strength work and stretching shouldn't be painful. For a sore muscle or joint, stop or ease off, and see a doctor or other health professional if it persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.