New physical activity guidelines emphasise importance of moving more - no matter how small
The UK Chief Medical Officers have published refreshed Physical Activity Guidelines, showing evidence continues to build that regular movement – no matter how small – can have significant benefits for people's physical and mental health.
The updated guidance confirms that the current recommended activity levels remain appropriate for all age groups, while placing renewed emphasis on the benefits of light-intensity activity, reducing prolonged periods of sitting, and incorporating strength and balance exercises into everyday life.
The message is clear: physical activity doesn't have to mean joining a gym or completing long exercise sessions. Everyday activities such as walking to the shops, taking the stairs, gardening, dancing, active play, household chores or wheeling can all contribute to better health when done regularly.
Regular physical activity plays an important role in reducing the risk of a range of many long-term conditions, including cardiovascular disease, type 2 diabetes and some cancers, while also supporting good mental health and wellbeing. By helping people build movement into everyday life, the refreshed guidance supports the government's ambition to shift healthcare from treating illness to preventing it.
The UK Chief Medical Officers, Professor Chris Whitty, Professor Michael McBride, Professor Gregor Smith and Professor Isabel Oliver, describe physical activity as the closest thing to a "miracle cure".
“Evidence continues to show that if physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent or treat”.
“It is now clear that even small amounts of physical activity produce important benefits compared to none, and the benefits steadily increase up to the recommended 150 minutes a week”.
Importantly, the guidance also highlights that the benefits of physical activity far outweigh the risks for many people who may previously have been uncertain about becoming more active, including people living with disabilities and those with long-term health conditions.
New evidence strengthens guidance for key groups
The refreshed guidance covers every stage of life, including children and young people, adults, older adults, disabled people, and women during pregnancy and after birth.
Several important updates reflect the latest evidence:
- Greater recognition of the health benefits of light-intensity physical activity.
- A stronger focus on breaking up long periods of sitting throughout the day.
- Increased emphasis on strength and balance exercises, particularly for older adults.
- New guidance recognising the importance of maintaining muscle strength for people taking GLP-1 agonist medications for obesity and diabetes, helping reduce muscle loss alongside weight loss.
- Stronger evidence demonstrating the positive impact of physical activity on women's health across the life course.
New resources
The Department of Health and Social Care has published updated resources to help organisations share the new physical activity guidance. These include infographics and communication materials. Use them to explain the guidance clearly and encourage people to add more movement into their daily lives in a way that works for them.
The Faculty of Sport and Exercise Medicine (FSEM UK) also welcomes the updated recommendations, Dr Natasha Jones, President, Faculty of Sport and Exercise Medicine (FSEM(UK)) said:
“FSEM(UK) has recently published a supportive resource, moving medicine everybody, which supports these new guidelines by helping people living with long term conditions build activity into their lives in a sustainable and achievable way.”
Access the updated resources here
Access the full CMO Physical Activity Guidelines here