Move More, Sit Less: WHO Guidance for Better Health

[ Back to News Page ] Dated: 20-Oct-2026

People walking along a tree-lined park path

Illustrative photo: Rahib Yaqubov / Pexels.

Health update | 20 October 2026

Walking, cycling and everyday movement can make a meaningful contribution to health. The World Health Organization says regular physical activity benefits both physical and mental well-being, while spending less time sitting is also important.

A weekly target for adults

WHO recommends 150–300 minutes of moderate-intensity aerobic activity, or 75–150 minutes of vigorous activity, each week, or an equivalent combination. Adults should also include muscle-strengthening activities on at least two days a week.

Start with manageable changes

Try a short walk and gradually increase its duration.
Use active travel or enjoyable activities to build movement into your routine.
Break up long periods of sitting with opportunities to move.

Some activity is better than none. Regular movement can improve sleep and mental health and reduce the risk of conditions including cardiovascular disease and type 2 diabetes.

Choose activities suited to your abilities. If you have a medical condition or concerns about exercising, ask a healthcare professional for individual advice.

Sources: WHO: Physical activity; WHO activity recommendations. Photo: Pexels.