The refreshed UK CMO guidelines reinforce that every movement counts, with the strongest evidence yet that even small amounts of physical activity deliver meaningful health benefits.
The biggest gains come from moving from inactivity to any activity.
Key updates include:
• Renewed emphasis on light-intensity activity—everyday movement such as walking to the shops, wheeling, taking the stairs, dancing, gardening and active play all contribute to improved health.
• Reducing prolonged sitting—breaking up sedentary time provides health benefits even for people who already meet activity guidelines.
• Strength and balance activities throughout life—essential for maintaining muscle, bone and joint health, and reducing frailty and falls in older adults. Recommended at least two days a week.
• 150 minutes is not an absolute threshold—while adults should aim for 150 minutes of moderate activity per week, benefits accumulate well below this level and increase steadily with more movement.
• Stronger evidence for women—new research shows clearer benefits of physical activity for women’s physical and mental health than previously understood.
• Guidance for people on GLP-1 weight-loss or diabetes drugs—maintaining muscle strength through resistance training is now explicitly recommended.
• Children and young people—at least 60 minutes a day of varied activity including active travel, play and sport; toddlers and pre-school children should have three hours spread across the day.
More info and download the poster