Move & build
Exercise for the long run.
Train for a body that can carry groceries, climb stairs, recover from illness, travel, play and remain independent — not just for a number on a watch.
A useful weekly framework
WHO recommends adults accumulate at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, or an equivalent combination, and perform muscle-strengthening work involving major muscle groups on two or more days. More activity can provide additional benefits.
| Capacity | Why train it | Practical options |
|---|---|---|
| Aerobic base | Endurance and cardiometabolic health | Brisk walking, cycling, swimming, easy running |
| Higher intensity | Cardiorespiratory fitness | Intervals appropriate to fitness and health |
| Strength | Muscle, bone loading and function | Weights, machines, bands, bodyweight |
| Balance/mobility | Movement options and fall resilience | Single-leg work, controlled range-of-motion practice |
Consistency beats heroic weeks
A modest plan repeated for years is more useful than an extreme program that produces injury or burnout. Increase volume and intensity gradually, especially after inactivity.
Safety: People with symptoms, significant medical conditions or major changes in exercise intensity should get individualized medical guidance.
Sources: WHO Guidelines on physical activity and sedentary behaviour; National Institute on Aging.