Based on WHO guidelines

Being active is simpler than you think.

Clear, friendly recommendations for physical activity — for every age. Pick your age group, pick your ambition, and you're off.

Pick your ambition

Start here Minimum The essentials The least you need for solid health benefits — very doable. Go further Ideal Full benefits A bit more effort, a lot more benefit — for body and mind.

Pick your age group

Children

5–12 years

Play is the workout.

See recommendations →

Teens

13–17 years

Strong body, clear mind.

See recommendations →

Adults

18–64 years

Fit activity into a busy life.

See recommendations →

Seniors

65+ years

Stay strong, steady and independent.

See recommendations →

Why bother?

It's powerful medicine

Regular activity lowers your risk of heart disease, type 2 diabetes, several cancers — and lifts your mood.

Every move counts

Walking, chores, playing with the kids — it doesn't have to be "exercise" to count. It just has to be movement.

Move by day, sleep by night

Active days lead to better nights — and good sleep makes being active feel easier. A friendly loop.

All activity recommendations follow the WHO 2020 Guidelines on Physical Activity and Sedentary Behaviour.