About PhysicallyActive
Simple advice, serious science.PhysicallyActive turns the best available exercise science into simple, friendly plans anyone can follow. No hype, no fads, no punishing regimes — just clear, trustworthy guidance on how to move for a longer, healthier life, whatever your age or starting point.
Built on evidence you can trust
Every recommendation on this site is grounded in trusted, evidence-based sources — the same official guidelines and peer-reviewed research that health professionals rely on. We read the science, distil what genuinely matters, and translate it into plain language. Nothing here is invented or based on the latest fad; it's built on the evidence below.
WHO Guidelines on Physical Activity (2020)
The backbone of our main activity plans — the World Health Organization's recommendations for every age group.
ACSM Resistance Training Position Stand (2026)
A review of 137 studies and 30,000+ participants — the evidence behind the Strength section.
ACSM Quantity & Quality of Exercise (2011)
The classic cardiorespiratory prescription (the FITT principle) underpinning the Cardio section.
Milanović et al. — VO₂max meta-analysis (2015)
The interval-training research behind our 'Get fitter, faster' cardio guidance.
National Sleep Foundation
The recovery and sleep ranges woven into every weekly plan.
Who's behind it
PhysicallyActive is created by exercise physiologist Morten Zacho (M.Sc.). Morten has worked as a researcher at the internationally recognised Copenhagen Muscle Research Centre and Centre for Physical Activity Research, and is currently a teaching associate professor at the Institute of Sports Science and Clinical Biomechanics, University of Southern Denmark.
He has also coached elite athletes, designed army exercise training, and developed "Exercise on Prescription" programmes. That mix of research depth and hands-on practice is what shapes the content here.
Part of a family
PhysicallyActive is one of a small family of evidence-based health sites from Healthy ApS. If you'd like to go deeper, our sister sites are worth a look:
Good to know
Everything here is general information to promote understanding of health and exercise — it isn't a substitute for professional medical advice. If you have a health condition or haven't been active for a while, check with your doctor before ramping up.