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Peer-reviewed study

WHO: 150-300 active minutes a week

World Health Organization 2020 guidelines on physical activity and sedentary behaviour

CardioInternational guideline2020
Text size
PubMed sourceMore Cardio researchHow to read the studies

Quick answer

What this study found

The official baseline for adults is 150 to 300 minutes of moderate activity a week plus regular muscle-strengthening work. Daily walking is the easiest way to cover the first part.

How strong is this kind of study?

  1. Reviews of many studies
  2. Controlled trials
  3. Observational
  4. Narrative reviews

International guideline. This design does not sit cleanly on the ladder, so nothing is pinned — read the limits below.

At a glance

What kind of study this is

Early or limited evidence

A review, a lab study, or an analysis of collected data. Useful for direction, not strong enough to settle a question.

Design
International guideline
Published
2020
Journal
British Journal of Sports Medicine
Reference
PMID 33239350

Source details

Who ran it, and where to read it.

Authors
Bull et al.
PubMedDOI

Honest limits

What this study does not prove.

Population guidelines set a baseline for health; they are not a personal fat-loss or muscle-building prescription.

Kris Oddo, NASM-CPT, in the gym
Kris Oddo, NASM-CPT. The study is the evidence; the paragraph below is what he actually does with it.

Kris's practical takeaway

Here's what to do with it.

The official baseline for adults is 150 to 300 minutes of moderate activity a week plus regular muscle-strengthening work. Daily walking is the easiest way to cover the first part.

Ways to use it

Safe ways to apply it.

What WHO actually recommends

Walk most days, lift regularly

Sitting less counts too

Related guides and studies

Keep learning about cardio.

Cardio studiesHow much cardio for fat lossWhat Eight Hours Of Sitting Actually Does To Your Body

FAQ

Quick questions

What is the practical takeaway from this study?

The official baseline for adults is 150 to 300 minutes of moderate activity a week plus regular muscle-strengthening work. Daily walking is the easiest way to cover the first part.

What does this study not prove?

Population guidelines set a baseline for health; they are not a personal fat-loss or muscle-building prescription.

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