Intensity accuracy
Minutes are only as accurate as the intensity entered. Walking pace can be light for one person and moderate for another.
Free tool / 01 · Physical activity
See the shape of your week.
For adults aged 18 and over. Compare your current activity with WHO population guidance. The result is educational: it does not judge fitness, diagnose health or prescribe an individual programme.
Your usual week
Physical Activity Check
Use a recent typical week. Enter minutes accumulated across exercise, transport, sport and other activity.
How the comparison works.
WHO recommends 150–300 minutes of moderate aerobic activity each week, or 75–150 minutes of vigorous activity, or an equivalent combination. This tool converts each vigorous minute to two moderate-equivalent minutes for the comparison. It also compares strength-training frequency with the two-days-per-week reference. WHO also specifies moderate or greater intensity and all major muscle groups; the number of days alone cannot check those details.
Sitting is shown separately. WHO advises limiting sedentary time and replacing some of it with activity, but it does not provide one universal daily sitting cut-off. The tool therefore does not turn sitting hours into a pass–fail score.
Moderate
usually raises breathing while conversation remains possible. Vigorous
makes speaking continuously difficult. Personal heart-rate responses vary with fitness, medication, environment and health.
What this tool cannot know
Individual suitability
Pregnancy, symptoms, medical conditions, disability, medication and training history can change what is appropriate. The additional balance and functional-training guidance for older adults is not assessed here.
Fitness and recovery
Meeting a weekly range does not measure VO₂max, strength, sleep, pain, technique or how the activity is distributed.
Source
WHO Guidelines on Physical Activity and Sedentary Behaviour.
World Health Organization · 2020
Population guidance for aerobic activity, muscle-strengthening activity and sedentary behaviour. Read the guideline