Sport and Physical Activity: State of the Nation

Annex A: CMO Physical Activity Guidelines

This annex summarises Physical Activity Guidelines for children and young people, adults, and older adults, based on the Chief Medical Officers’ 2019 report.

Children and young people (5-18 years)

• Children and young people should aim for an average of at least 60 minutes of moderate-to-vigorous physical activity daily across the week. This can include a mix of structured activities (like sports or dance) and informal play.
• Activities should be varied and enjoyable, helping to develop movement skills, build confidence, and support mental wellbeing. At least three days a week should include exercises that strengthen muscles and bones, such as climbing, jumping, or gymnastics.
• Reducing sedentary time – especially screen time – is also encouraged, with breaks from sitting every 30 minutes where possible.

Adults (19-64 years)

• Adults should aim for at least 150 minutes of moderate intensity activity (such as brisk walking or cycling) or 75 minutes of vigorous intensity activity (like running or team sports) per week.
• This can be broken into shorter sessions and spread across the week. Muscle-strengthening activities, such as resistance training, yoga, or heavy gardening, should be done on at least two days per week.
• Adults are also encouraged to minimise sedentary behaviour and break up long periods of sitting. For additional health benefits, adults can increase their activity to 300 minutes of moderate or 150 minutes of vigorous intensity weekly.

Older Adults (65+ years)

• Older adults should follow the same activity targets as younger adults, 150 minutes of moderate or 75 minutes of vigorous activity weekly, but with added emphasis on activities that improve balance, coordination, and flexibility to reduce fall risk. Examples include tai chi, dancing, or balance-focused exercises. Strength training remains important for maintaining muscle mass and independence.
• Physical activity should be adapted to individual ability and health status, with even light activity offering benefits. Reducing sedentary time and staying socially connected through active pursuits is also highlighted.