Free tool / 01
WHO Activity Gap Check
The World Health Organization recommends 150 to 300 minutes of moderate activity a week (or half that in vigorous activity), plus two strength days. Log a typical week below and see exactly where you stand, and exactly what would close the gap.
Brisk walking, easy cycling, swimming, active gardening: you can talk, but you notice your breathing.
Running, football, fast cycling, hard intervals: talking is down to a few words.
Days with resistance work: weights, bands, or bodyweight such as squats and push-ups.
Your week vs the WHO guideline
Fill in your typical week and choose Check my week. Nothing you enter leaves this page.
Sources
- Physical activity fact sheet World Health Organization, 2024Adults: 150-300 minutes moderate or 75-150 minutes vigorous aerobic activity weekly, plus muscle-strengthening on 2 or more days.
- WHO guidelines on physical activity and sedentary behaviour World Health Organization, 2020
Last reviewed: 2026-07-16
Make it stick
Numbers change behaviour when you see them weekly. The free Foundations Snapshot at Healthspan looks at movement alongside sleep and nutrition, and our training articles show how to build the minutes without burning out.