Why regular exercise matters, and easy ways to start
Exercise does not have to start with a gym membership or long runs. Brisk walking, cycling and dancing all count as moderate-intensity activity.
The World Health Organization (WHO) says any amount of physical activity is better than none. This article sums up WHO's recommendations and the benefits it lists, with ideas for starting gently.
What WHO recommends for adults (18–64)
- 150–300 minutes of moderate-intensity aerobic activity a week, or 75–150 minutes of vigorous activity, or an equivalent mix
- Muscle-strengthening activity that works all major muscle groups on at least 2 days a week
- Doing more brings additional benefits, unless a doctor advises otherwise for a chronic condition
- People of all ages should limit the time they spend sitting or lying still
Moderate or vigorous?
- Moderate intensity: you can still talk, but not sing
- Moderate examples: brisk walking, cycling, dancing, water aerobics
- Vigorous examples: running, swimming, walking up stairs, martial arts
- Strengthening examples: lifting weights, resistance bands, yoga, pilates, tai chi or carrying heavy shopping
Benefits, as WHO describes them
- WHO says regular physical activity in adults is linked with a lower risk of cardiovascular disease, type 2 diabetes and several cancers
- WHO links it with better mental health, thinking skills and sleep
- WHO Europe says it improves mood
- WHO links it with a lower risk of falls
Easy ways to start
- Begin with what you can manage, such as short brisk walks, and build up gradually
- Activity can add up through the day – walk to run errands or take the stairs
- Spread activity over 4 to 5 days a week, or every day
- If you sit for long periods, get up and move regularly
- Pick activities you enjoy, or invite friends and family to join in
Read next: Small steps in your free time: 5 easy moves, 3 times a week ›
Read next: Tips for a balanced training plan: stretching, cardio, strength and endurance ›
Read next: How to start exercising and keep going: a 5-step plan for beginners ›
This article is general health information, not a diagnosis, and results vary from person to person. If you have a medical condition, are pregnant or take medication, talk to your doctor first before starting a new exercise routine. If you feel chest pain, breathlessness or dizziness while exercising, stop and see a doctor. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Tips for a balanced training plan (illustration) (added to the library: 20 May 2026)
Reference: World Health Organization (WHO): Physical activity (viewed 14 Oct 2026) ↗ (opens in a new tab)
Reference: WHO Regional Office for Europe: Physical activity (viewed 14 Oct 2026) ↗ (opens in a new tab)
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