Active minutes goal

Add your moderate and vigorous minutes and see what is left, with a daily amount to make up the rest.

Your details

Your week against the guideline

100 of 150

50 minutes to go

Moderate minutes60
Vigorous minutes (count double)20
Strength days (aim for 2)1
To close the gapabout 8 brisk minutes a day, or 25 vigorous minutes a week
Days you were activeadd them to check how well it is spread
Over 65?add your age: from 65 the guide adds balance and flexibility on 2 days a week

Some is good, more is better. The UK guideline is 150 moderate minutes or 75 vigorous, plus strength work on 2 days, but anyone starting from very little gains the most from the first few minutes.

The working

60 moderate and 20 vigorous

Vigorous minutes count double: 60 + 2 × 20 = 100 of 150. The last 50 minutes is about 8 brisk minutes a day, or 25 vigorous minutes in the week. Add one more strength day.

If that came on 3 days, 50 minutes over the other 4 is 13 minutes each, and the UK Chief Medical Officers suggest spreading activity through the week anyway. From 65 the guide also asks for balance and flexibility work, such as tai chi, dancing or yoga, on 2 days a week.

The guideline

UK Chief Medical Officers, 2019

What	How much
Moderate activity	150 minutes a week
or vigorous activity	75 minutes a week
Strength	2 days a week
Sitting	break it up

Moderate or vigorous?

The talk test

Moderate: you can talk but not sing. Vigorous: only a few words before a breath.

Read with care

What this cannot tell you

Light activityPottering is good for you but not counted here.
Health conditionsSome conditions need a gentler target; ask your GP or nurse.
ChildrenChildren need 60 active minutes a day.

Questions

Common questions

How many active minutes do I need a week?

150 moderate or 75 vigorous, plus strength on 2 days.

Do vigorous minutes count double?

Yes, in the UK guideline one vigorous minute equals two moderate.

Do I need to do it all at once?

No. Any amount counts, even short bursts.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.