Any Activity Is Better Than None: What the New UK Physical Activity Guidelines Mean

“Any activity is better than none, and more is better still.”

It is a simple message, but an incredibly important one. The UK Chief Medical Officers have refreshed their physical activity guidelines, and we could not agree more with the renewed emphasis: movement does not have to be perfect, intense or completed in a gym to improve your health.

In fact, this is something we have been banging on about at goPhysio for years. It does not matter whether you walk, garden, cycle, dance, swim, play with your children, take part in Pilates or simply get up from your desk more often. Just move.

The refreshed 2026 guidance does not introduce completely new activity targets. Instead, it strengthens the evidence behind the existing recommendations and makes the message more realistic and achievable: even relatively small increases in physical activity can bring meaningful benefits, particularly for people who are currently doing very little.

What has changed in the 2026 physical activity guidelines?

The recommended amount of activity for adults remains the same: aim to accumulate at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, alongside activities that maintain or develop muscle strength on at least two days. Adults are also encouraged to reduce prolonged periods of sitting and break them up with light activity whenever possible. What has changed is the emphasis.

The updated evidence makes it even clearer that the greatest improvement in health happens when someone moves from doing almost no physical activity to doing something. The benefits build quickly as activity increases towards approximately 150 minutes each week, but the guidelines are not intended to be an all-or-nothing pass mark.

That matters because the idea of finding two and a half hours for “exercise” can feel overwhelming, particularly when you are busy, in pain, recovering from an injury or have not been active for a long time. The new messaging removes some of that pressure. You do not have to wait until you can complete a full workout. A five-minute walk is better than no walk. Ten minutes of gardening counts. Taking the stairs counts. Getting up and moving around the house counts. It all adds up.

Everyday movement really does count

Physical activity does not need to happen in a long, structured exercise session. Walking to the shops, wheeling, cycling, gardening, dancing, active play, household tasks and taking the stairs can all contribute when they are performed regularly.

This is one of the most positive aspects of the refreshed guidance because it gives people permission to find movement that fits their life.

Not everyone enjoys running. Not everyone wants to join a gym. Some people are managing arthritis, persistent pain, disability, fatigue, a long-term condition or the effects of an operation. The most useful activity is often the one that feels manageable, enjoyable or purposeful enough to become part of your normal routine.

As the Chief Medical Officers explain, meaningful movement will look different for everyone. Finding something suitable that you can sustain is far more important than following somebody else’s idea of the “perfect” exercise plan.

The 150-minute target is a destination, not the starting line

For adults aged 19 to 64, the recommendation remains at least 150 minutes of moderate activity each week. Moderate activity is anything that raises your heart rate, makes you feel warmer and causes you to breathe a little faster, while still allowing you to hold a conversation. That might include brisk walking, cycling, swimming, an exercise class or more energetic gardening.

However, 150 minutes should not become a reason to do nothing. If you currently manage ten minutes, start there. If ten minutes feels too much, begin with two or three. Build gradually and give your body time to adapt.

Professor Chris Whitty’s message accompanying the update is particularly reassuring: do not be put off because you cannot yet reach 150 minutes. Make a start, because every additional bit of activity can benefit you.

Strength and balance are important throughout life

The refreshed guidance also places greater emphasis on maintaining muscle strength and balance, not only once we become older, but throughout adulthood.

Strength is what allows us to climb stairs, carry shopping, get up from a chair, play sport and continue doing the everyday things that matter to us. Balance helps us move confidently, react to changes in our environment and reduce the likelihood of falls as we age.

Adults should aim to include strengthening activities on at least two days each week. This does not necessarily mean lifting heavy weights in a gym. Pilates, resistance bands, carrying shopping, climbing stairs, bodyweight exercises and appropriately challenging gardening can all help.

For older adults, the guidance particularly highlights strength, balance and flexibility as essential for maintaining physical function and independence.

There is also specific new emphasis for people using GLP-1 medicines for diabetes or weight management. As body weight reduces, protecting muscle through appropriate strengthening activity becomes especially important.

Sitting less matters too

You can complete an exercise class or go for a run and still spend most of the remaining day sitting. The updated guidelines reinforce that prolonged sedentary time can affect health independently of more vigorous activity. Adults and children should therefore break up long periods of sitting whenever physically possible, even with light movement.

That could mean standing while you take a phone call, walking to speak to a colleague rather than sending a message, stretching between meetings, getting off the sofa during television adverts or taking a short walk at lunchtime. These actions may feel small, but repeated consistently, they can become an important part of a more active life.

What if pain or injury is stopping you from moving?

Telling someone to “move more” is easy. Moving more when your knee hurts, your back keeps flaring up or you are worried about making an injury worse can feel much harder.

Pain can gradually reduce your confidence as well as your activity. You stop going for longer walks, avoid certain movements, give up a class or become nervous about returning to sport. Over time, this can lead to reduced strength and fitness, making movement feel harder still. This is where the right support can make a real difference.

At goPhysio, our aim is not simply to treat pain. We help you understand what is happening, identify what may be limiting you and create a realistic plan that helps you return to the activities that matter to you.

Depending on your needs, that support may include physiotherapy, a tailored rehabilitation programme in our Strong Room, Clinical Pilates, balance and strength work (like our specialist Positive Steps groups), sports rehabilitation or advice on adapting and gradually increasing your everyday activity.

The refreshed guidance also reinforces that, for most people living with long-term health conditions or disabilities, the health benefits of appropriate physical activity outweigh the risks. The key is finding the right type and level of movement for you.

Movement is at the heart of everything we do

At goPhysio, we believe movement is one of the most powerful tools we have for maintaining our health, confidence and independence.

Movement helps us work, care for our families, enjoy our hobbies, connect with other people and continue doing the things that make life meaningful. It is also central to our mission of Adding Life To Your Years®.

You do not have to become an athlete. You do not need the latest equipment. You do not have to wait for Monday, January or the moment when life becomes less busy. Start with what you can do today.

Walk around the block. Stand up from your desk. Put some music on and dance in the kitchen. Try a Pilates class. Play in the garden. Take the stairs. Complete the exercises your physio gave you. It does not matter what you choose. Just move.

Frequently asked questions about the UK physical activity guidelines

How much physical activity should adults do each week? Adults should aim for at least 150 minutes of moderate-intensity activity, 75 minutes of vigorous activity or a combination of both each week. Strengthening activities should be included on at least two days. However, any amount of activity is better than none, particularly for someone who is currently inactive.

Does walking count as physical activity? Yes. Walking can range from light to moderate-intensity activity depending on your pace. Walking to work, walking the dog, visiting the shops or taking a purposeful walk all contribute towards a more active lifestyle.

Does housework count as exercise? Household tasks can contribute to your overall physical activity, especially when they make you move more, feel warmer or breathe faster. Gardening, cleaning, carrying laundry and other active tasks all count as movement.

Do I have to exercise for 30 minutes at a time? No. The refreshed guidance recognises that activity does not have to take place in long or structured sessions. Short amounts of movement accumulated throughout the day and week can still provide health benefits.

What should I do if exercise causes pain? Some discomfort during recovery or when beginning a new activity does not always mean you are causing damage, but persistent, severe or worsening pain should be assessed. A physiotherapist can help identify suitable activities, advise you on how to adapt them and support you in building activity gradually and confidently.

Ready to start moving more?

If pain, injury, weakness or a lack of confidence is stopping you from being active, our team at goPhysio in Chandler’s Ford can help you find a safe and realistic way forward.

You do not need to be fit before you come and see us. You simply need a starting point.