Guides · Planning · 9 November 2026 · Thomas Schüller
How much activity? The WHO guidelines
What the World Health Organization recommends for children, adults and older people and how to turn it into a week.
In 2020 the World Health Organization renewed its guidelines on physical activity. The key message: every move counts, more is better, and long sitting should be interrupted.
Adults
Recommended per week are 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous activity, plus muscle-strengthening exercises for the major muscle groups on at least two days.
Children, adolescents and older people
Children and adolescents aged 5 to 17 should be active for an average of 60 minutes a day at moderate to vigorous intensity, with strengthening elements on three days. Older people add balance and strength on three days a week to help prevent falls.
Turned into a week
Five times 30 minutes of brisk walking or cycling and two short strength sessions meet the guideline for adults. The training planner builds a plan from this by goal, level and available days.
Key point: For adults 150 to 300 minutes of activity per week plus strength twice; for children one hour every day.
References
- Bull, F. C. et al. (2020): World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24), 1451-1462.