If you can't meet the guidelines yet
The WHO's 150 minutes a week is a minimum to build toward, not a pass-or-fail line. If you're below it, you still gain: some activity is better than none, and the biggest gains come first. Start with an amount you can manage and add a little over time.
At a glance
- The guideline is a base to build toward: 150 minutes of moderate activity a week is a minimum to aim for, not a test you pass or fail1.
- Some activity is better than none: if you're not meeting the guidelines, doing some activity still brings health benefits2.
- The biggest gains come first: moving from doing nothing to doing a little makes the largest difference3.
- Count every bit: activity of any length counts towards the weekly amounts. There's no minimum of 10 minutes at a time.
Are the guidelines a minimum or a target?
They are a minimum to aim for. Doing less still counts: the WHO says some activity is better than none1. Adults, including those aged 65 and over, should aim for at least 150 minutes of moderate-intensity aerobic activity a week, or at least 75 minutes of vigorous activity, or an equivalent mix. The WHO's ranges are 150–300 minutes (moderate) and 75–150 minutes (vigorous), and going beyond the minimum is fine1.
The benefits start well before you reach it. There's no lowest amount below which activity stops helping, and the steepest gains come at the start, when you move from doing nothing to doing some3. The biggest reductions in the risk of many health problems come in the first 100 or so minutes a week. Appreciable health benefits have been linked with 75 minutes a week or less of moderate activity, which is half the recommended minimum4.
Reaching the guideline captures most of the possible benefit. More activity helps further, but the extra gains get smaller as the amount rises3.
So if you're well below 150 minutes, you haven't missed the point of the guideline. Count any extra activity as a gain and build up from where you are.
What if you can't meet the guidelines yet?
Being below the guidelines is no reason to hold back. The WHO says that if you're not meeting the recommendations, doing some physical activity will still bring health benefits. It advises starting with small amounts and gradually increasing how often, how hard and how long you're active2.
Small amounts are worth doing. For people who were inactive, raising activity to about 50 minutes a week of moderate activity, still below the guidelines, was linked with a lower risk of early death than staying inactive5.
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.
If you like counting steps, you don't need to aim straight for 10,000 a day. Risk of early death falls as daily steps rise, levelling off at about 6,000–8,000 steps a day for adults aged 60 and over, and about 8,000–10,000 for younger adults6. The curve is steepest at the start, so adding steps helps most if you currently take fewer. 7,000 steps a day was linked with clearly better health than 2,000, and may be a more realistic target than 10,000 for some people7. Treat step figures as rough guides, not fixed targets. They show links with lower risk, not guarantees.
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.
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.
For anything else, such as a sore muscle or joint, or a long-term condition flaring up, ease off. See a doctor or other health professional if it persists or gets worse. If you notice unusual tiredness, get it checked by a doctor.
Quick answers
Does a 10-minute walk count?
Yes. Activity of any length counts towards the weekly amounts, and there's no minimum of 10 minutes at a time. A ten-minute walk, a shorter one, or several spread across the day all add up towards your week. Short bursts are a sensible way to start if longer sessions feel like too much.
Do I really need 10,000 steps a day?
No. 10,000 steps can still suit people who are already more active, but 7,000 a day is linked with clear health gains and may be a more realistic target for many. If you take few steps now, add some to your usual day and build up gradually from there.
How much activity is enough to make a difference?
Less than most people expect. Benefits begin with the first small amounts, and the largest gains come from moving from doing nothing to doing some. Appreciable health benefits have been linked with 75 minutes a week or less of moderate activity, which is half the guideline minimum.
Related guides
- GuideHow much activity is recommendedThe WHO recommends 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity a week, plus muscle-strengthening on 2 or more days. Most national guidelines are close to this. Treat it as a direction to build towards: some activity is better than none, and short bouts count.
- GuideStrength, balance and flexibility recommendationsAim for muscle-strengthening activity on at least 2 days a week. If you're 65 or over, also aim for balance and strength activity on at least 3 days a week. Stretch about twice a week, and keep up aerobic activity and less sitting. Doing less than these amounts still helps.
- GuideModerate vs vigorous intensityModerate activity leaves you able to talk but not sing; vigorous activity lets you say only a few words before pausing for breath. METs put numbers on this: moderate is 3.0–5.9 METs and vigorous is 6.0 or more. You don't need the numbers; the talk test is enough.
- GuideEvery bit countsSome activity is better than none, and the biggest health gains come from moving from doing nothing to doing a little. The WHO sets a weekly goal as a direction, but you don't need to reach it before activity is worth it. Being more active is linked with a lower risk of early death.
Sources
- World Health Organization. Physical activity.
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
- Kraus WE et al. (2019). Physical Activity, All-Cause and Cardiovascular Mortality, and Cardiovascular Disease. Medicine and Science in Sports and Exercise.
- Garcia L et al. (2023). Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose-response meta-analysis of large prospective studies. British Journal of Sports Medicine.
- Grandes G et al. (2023). Any increment in physical activity reduces mortality risk of physically inactive patients: prospective cohort study in primary care. The British Journal of General Practice.
- Paluch AE et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health.
- Ding D et al. (2025). Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. The Lancet Public Health.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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