The general guideline for adults is at least 150 minutes of moderate activity spread across the week - things like brisk walking, cycling or swimming - together with a couple of sessions that work the major muscle groups. Broken down, that's only around 20 to 30 minutes most days, and none of it needs to happen inside a gym.
The activity most likely to stick is usually the one that's easiest to fit into ordinary life - a daily walk, cycling instead of driving for short trips, or joining a local walking or running group. Building a habit gradually beats an intense plan that burns out after a fortnight.
See also our page on fitness.
Common questions
How much physical activity should adults be aiming for?
At least 150 minutes of moderate activity a week, plus a couple of strength sessions covering the main muscle groups - roughly 20 to 30 minutes most days.
Is a gym membership necessary to hit these targets?
Not at all - brisk walking, cycling, swimming or a weekend parkrun all count towards it.