What is physical activity?

Physical activity includes skeletal-muscle movement that increases energy expenditure, including walking, housework, cycling and play. Exercise is its planned, goal-directed subset. Movement supports cardiovascular, muscular, bone and mental health beyond weight change.

Types and amounts

1. Aerobic and strength activity Aerobic activity challenges circulation and breathing. Resistance work develops muscle function. Balance and mobility also support everyday function. One activity may not address every need equally. 2. General adult targets WHO recommends 150–300 weekly minutes of moderate aerobic activity or 75–150 vigorous minutes, or an equivalent combination. Muscle strengthening belongs on at least two days. These are general adult targets; children, pregnancy and illness need separate consideration. 3. Starting small Some activity is better than none. Short walks and breaks from sitting contribute. Previously inactive people need not begin with intense programs; progression can be gradual.

Safe and sustainable habits

4. Individualization Interests, time, access and health inform plans. Disability and chronic illness do not automatically prohibit movement, but adaptations may be needed. New or unstable symptoms warrant assessment before increasing intensity. 5. Consistency Realistic goals, suitable footwear and recovery support continuation. Pushing through pain is not always progress. Strength, endurance and function matter beyond scale weight. 6. Stop signals Stop and seek emergency help for chest pressure, fainting, unusually severe breathlessness or sudden neurological symptoms. Persistent joint pain and injury signs also need review. One heart-rate target does not suit everyone.