How Much Exercise Should Adults Do? UK Guide

Between work, school pick-ups, dinners, homework and the washing that never ends, “exercise” can feel like one more thing you are failing at. Part of the problem is that nobody tells you what enough actually looks like. So let me answer the question plainly: how much exercise should adults do, according to the UK guidelines, and how can a tired parent realistically hit it without a gym habit or two spare hours a day? The short version is less scary than you think.

How much exercise should adults do? The UK guidance

The NHS physical activity guidelines for adults aged 19 to 64 say adults should:

• Do strengthening activities that work all the major muscle groups (legs, hips, back, tummy, chest, shoulders and arms) on at least 2 days a week
• Do at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity a week
• Spread activity 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

The guidance also says you can mix moderate and vigorous activity, and that even small amounts of activity are better than none. That last point matters a lot when you are busy.

If you are 65 or over, the guidelines for older adults add a focus on balance and flexibility, which is worth knowing if you are helping grandparents get more active too.

What counts as moderate, vigorous and strength?

Moderate

Your breathing is faster and you feel warmer, but you can still hold a conversation. Brisk walking, cycling, pushing a buggy up a hill, dancing round the kitchen with the kids.

Vigorous

You are breathing hard and can only get a few words out. Running, swimming fast, skipping, hill sprints, the harder rounds of a circuit class.

Strength

Anything that makes your muscles work harder than usual: lifting weights, bodyweight exercises such as squats and push-ups, resistance bands, heavy gardening, and yes, carrying children and shopping counts too.

Break it down: 150 minutes is smaller than it sounds

150 minutes a week is:

• 30 minutes on 5 days, or
• about 22 minutes every day, or
• three 45-minute classes plus a short walk

And it does not need to come in one block. Two 15-minute brisk walks count just as much as one 30-minute walk. For busy parents, that is the key that unlocks the whole thing.

Three ways a busy parent can hit the guidelines

Plan A: The “two classes and walking” week

• 2 x 45-minute strength and cardio classes (90 minutes, covers both strength days)
• 4 x 15-minute brisk walks on the school run or commute (60 minutes)
• Total: 150 minutes, plus 2 strength days

This is the plan most of the parents I coach end up on. If you are wondering whether that is enough, I wrote a whole post on whether two classes a week is enough.

Plan B: The “no time at all” week

• Daily brisk walk, 20 minutes, split into two 10-minute bits if needed (140 minutes)
• 2 x 15-minute home strength sessions after bedtime
• Total: about 170 minutes, plus 2 strength days

Sample 15-minute strength session: 3 rounds of 10 squats, 10 incline push-ups, 10 glute bridges, 10 backpack rows, 30-second plank. Rest a minute between rounds. My post on exercise snacks for busy parents shows how to sprinkle even smaller bits through the day.

Plan C: The “short and sharp” week

• 3 x 25-minute vigorous sessions such as running, fast cycling or interval circuits (75 minutes vigorous)
• Make 2 of those sessions include strength moves

This suits people who are already reasonably fit. If you are new to exercise, start with Plan A or B and build up.

What about steps?

The UK guidelines are in minutes, not steps. Step counts are a handy way to keep yourself moving and reduce sitting, but 10,000 steps of slow pottering is not the same as 150 minutes of brisk activity. I explain more in how many steps a day you might aim for. My advice: use steps for the “move more, sit less” part, and minutes for the “get a bit out of breath” part.

If you are starting from zero

Do not try to jump straight to 150 minutes. Start with 10-minute walks most days and one short strength session a week, then add a little every fortnight. If you have a health condition, are pregnant or recently had a baby, have not exercised in a long time, or have any symptoms such as chest pain or dizziness, check with your GP first. After having a baby, the usual advice is to wait for your postnatal check, around 6 to 8 weeks, before returning to exercise.

Where a bootcamp class fits

A 45-minute bootcamp class covers moderate and vigorous activity and strength work in one go. Two classes a week takes care of both strength days and well over half your weekly minutes. Every exercise in my classes has an easier and harder option, so it works whether you are on Plan B or Plan C.

If you are 35 or over and want the strength part done properly, SYP Built To Last is my functional strength class built for that.

FAQs

Is 30 minutes of exercise a day enough?

30 minutes of moderate activity on 5 days a week meets the 150-minute guideline. Add strengthening activities on 2 days and you are hitting the full UK recommendation.

Does walking count as exercise?

Brisk walking counts as moderate activity. A gentle stroll is still good for you, but aim to walk at a pace where you are slightly out of breath for it to count towards the 150 minutes.

Do I need to do strength training if I already run?

The guidelines recommend strengthening activities on at least 2 days a week as well as aerobic activity, so runners benefit from adding some strength work too.

Can I do all my exercise at the weekend?

Weekend activity is far better than none, and it all counts towards your weekly minutes. But the guidelines suggest spreading activity over 4 to 5 days or more where you can, so try to add a couple of short weekday walks too.

Book your first class

The easiest way to stop wondering whether you are doing enough is to put two sessions in the diary. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, all levels welcome. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would rather train with your partner and share the motivation, have a look at my partner personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.