Weekly Activity Tracker: Are You Meeting the WHO Goal?
This free weekly activity tracker shows whether your week matches the World Health Organization’s general activity guidance for adults. Nothing you enter is saved or sent anywhere. The calculation runs in your browser.
What the WHO guidance says
For adults, the WHO recommends 150–300 minutes of moderate-intensity aerobic activity a week, or 75–150 minutes of vigorous-intensity activity, or an equivalent mix, plus muscle-strengthening activities on two or more days a week. The WHO also notes that all activity counts, including short bouts spread across the day.
What counts as moderate, vigorous and muscle-strengthening?
- Moderate: brisk walking, easy cycling, gentle dancing. You can talk but could not sing.
- Vigorous: running, fast cycling, skipping rope, interval training. You can say only a few words at a time.
- Muscle-strengthening: bodyweight exercises, resistance bands, free weights, carrying heavy loads.
How to use your result
- Below 150 minutes: add short walks and build up slowly. Our home cardio workout plan and desk stretches and movement breaks are easy places to start.
- Between 150 and 300 minutes: keep it consistent and add strength work, such as our 15-minute daily strength workout.
- Above 300 minutes: make sure you are sleeping and recovering well, and mix intensities. See HIIT vs steady-state cardio.
Frequently asked questions
Why does a vigorous minute count double?
For planning your weekly total, guidelines treat one minute of vigorous activity as roughly equal to two minutes of moderate activity.
Do I have to reach 300 minutes?
No. 150 minutes is the minimum for general health benefits. More can add further benefits, but it is not required.
Is this medical advice?
No. It is a general educational tool. If you have a health condition, are pregnant or have not exercised for a long time, speak to a healthcare professional first.
Educational note: this tool is a general guide and is not medical advice. Please read our Medical Disclaimer and check with a qualified professional before starting or changing an exercise routine.