How Much Activity Should I Be Doing?

150 minutes!

Why is physical activity important?

Physical activity is essential for good health and contributes to overall positive wellbeing.

Many of the leading causes of disease and disability in the UK are associated with an inactive lifestyle. These include coronary heart disease, stroke and type 2 diabetes.

Adults should do at least 150 minutes of moderate-intensity physical activity a week. Every 10 minutes of activity counts, try to be active every day.

Moderate-intensity activity is activity that makes you breathe harder and feel warmer than normal but you should still be able to carry on a conversation.

And it isn't restricted to formal exercise or sports - any form of activity during leisure, work or travel counts, even walking the dog or gardening.

For more information about getting your workplace moving why not make use of the excellent resources available for free at the BHF Health at Work website -

To view the Chief Medical Officers report 'Start Active, Stay Active' and to find out more about how much activity you should be doing click here.

Workplace Challenge - helping you to achieve your 150

To help you to achieve and keep track of your achievement of the recommended 150 minutes per week of physical activity, Workplace Challenge have created some useful features to help you keep track of your activity levels.

  • Targets Bar: Available in the 'my dashboard' area of the system. View your progress using our handy little bar to track how many minutes of activity you've achieved in the last seven days. You can also create your own targets linked to your personal activity and charity fundraising goals.
  • Badges: Can you achieve platinum levels of activity? Our new feature rewards weekly achievement of 150 minutes or more of physical activity with shiny badges. Each week you reach 150 minutes you'll be awarded a badge starting with bronze, then silver, then gold and finally platinum if you achieve 4 consecutive weeks of 150 minutes of activity. If you don't achieve 150 minutes in a seven day period you will drop back to the previous badge but can then earn the higher level badge back by getting active and achieving 150 minutes again. Badges are displayed on the leaderboards and in the 'my dashboard' area of the system.