_{Physical activity recommendations: How much exercise do you really need?}

Every move counts

"I don't have time for sports." We hear this often. The good news is that it doesn't have to be a sport. Cycling to work, taking the stairs instead of the elevator, gardening, or a brisk walk during your lunch break—it all counts. That is the core message of the Swiss physical activity recommendations: Every move counts (1) (2).

The recommendations are issued by the Federal Office of Sport (FOSPO) in collaboration with the hepa.ch network and other partners. They are based on the 2020 guidelines from the World Health Organization (WHO) (1) (3).

Why is physical activity so important?

Regular physical activity can help prevent and treat cardiovascular diseases, type 2 diabetes, and cancer. These diseases account for nearly three-quarters of all deaths in Switzerland (1). However, physical activity affects more than just the body: it improves symptoms of depression and anxiety, promotes sleep, enhances cognitive function and learning, and helps maintain independence in old age (1) (3).

According to the WHO, people who are not physically active enough have a 20 to 30% higher risk of death compared to those who are sufficiently active (5). In Switzerland, the 2017 Health Survey indicated that about a quarter of the population aged 15 and over was not sufficiently active (1).

How much physical activity is recommended?

Different recommendations apply depending on age and life stage (1) (2) (3):

• Adults (18–64 years): 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity. Additionally, muscle-strengthening activities for all major muscle groups should be performed at least two days a week.
• Older adults (65 and older): The same as for adults, with the addition of balance exercises. This helps prevent falls and maintains independence.
• Children and adolescents (5–17 years): An average of at least 60 minutes per day of moderate-to-vigorous intensity activity throughout the week. At least three days a week should include vigorous activities that also strengthen muscles and bones.
• Children under 5 years: From age 1, at least 180 minutes per day, spread throughout the day. From age 3, 60 minutes of this should be at moderate-to-vigorous intensity. Infants should be physically active in various ways every day, for example, through tummy time.
• During and after pregnancy: At least 150 minutes of moderate-intensity activity per week, provided there are no medical contraindications. This should be supplemented with adapted strength training and pelvic floor exercises.

More physical activity provides additional benefits, even if the incremental gains decrease (1) (3).

But what do moderate and high intensity actually mean?

The talk test can help you gauge your intensity (1):

• Moderate intensity: You are breathing a bit harder and can still talk, but you can no longer sing. Examples: brisk walking, cycling, gardening, shoveling snow.
• High intensity: You start to break a sweat and can only manage short sentences. Examples: jogging, fast cycling, swimming, cross-country skiing.

Minutes spent at high intensity count double. For example: three 30-minute cycling sessions plus one 60-minute cross-country skiing session equals 90 + 120 = 210 minutes (1).

Important: Intensity is subjective. What is moderate intensity for a fit person may already be high intensity for someone with health limitations (1).

What is new about the recommendations?

• Short sessions count: Previously, physical activity had to last at least 10 minutes at a time. This requirement has been dropped (1) (4).
• Target range instead of a minimum value: 150 to 300 minutes instead of just "at least 150 minutes" (1).
• Strength is part of the foundation: Muscle-strengthening activities on at least two days a week are now part of the basic recommendation for all adults (1).
• Sitting is a separate issue: Limiting and breaking up long periods of sitting is recommended for all age groups (1) (3).

And what about sitting?

Prolonged sitting can increase the risk of cardiovascular disease, cancer, and type 2 diabetes (1). The WHO does not specify a fixed hourly limit because there is not enough data to support one (4). The recommendation is: the less, the better. Break up long periods of sitting regularly with movement, regardless of the intensity. Even just standing up while on the phone helps (1).

If you spend a lot of time sitting for work, you should balance it out with more movement. Recent studies show that even if you sit for around 10 hours a day, 30 to 40 minutes of moderate to vigorous physical activity daily is enough to offset the increased risk of premature mortality (1).

It is never too late. However, you cannot "bank" exercise for the future.

People who have previously been inactive stand to gain the most. Even small steps make a difference (1) (3). Conversely, exercise has almost no long-term "storage" effect: if you did endurance sports at 30 but became inactive afterward, you won't see any benefits from it by age 50 (1).

It is different for muscles and bones. From about age 30, muscle mass and bone density naturally decline. Strengthening exercises delay this decline. For older adults, a combined training program of balance, strength, and endurance can reduce the risk of falls by up to a quarter (1). The WHO even recommends that older adults perform such training on three or more days per week (4).

How can you get started safely?

• Start small and gradually increase the frequency, duration, and intensity.
• Plan for recovery. After intense sessions, 48-hour breaks are beneficial.
• Choose activities you enjoy. That is how you stick with it in the long run.
• If you have chronic conditions, illnesses, or physical limitations, it is worth seeking individual advice from a professional (1).

What do we do in physiotherapy?

These recommendations explicitly apply to people with chronic illnesses, pain, or limited mobility (1) (3). In these cases, the question is often not whether you should move, but how.

This is where we come in. In a detailed initial consultation, we clarify where you currently stand, what has held you back so far, and what you would like to achieve. Based on this, we tailor the frequency, duration, intensity, and type of movement to your specific situation. We will show you strength and balance exercises that fit into your daily routine and support you as you gradually build up your physical load, for example through Medical Training Therapy (MTT).

The goal: for you to continue moving safely, regularly, and independently.

^{Image: Photo by Ahmad Odeh on Unsplash}

^Sources

(1) Swiss Federal Office of Sport FOSPO, Swiss Federal Office of Public Health FOPH, Health Promotion Switzerland, Swiss Council for Accident Prevention bfu, Health and Physical Activity Network Switzerland hepa. Swiss Physical Activity Recommendations. Fundamentals. Magglingen: FOSPO 2022. https://www.hepa.admin.ch/dam/de/sd-web/ctDpaHOOgso1/bewegungsempfehlungen_schweiz_grundlagen_de.pdf

(2) Health and Physical Activity Network Switzerland hepa.ch. Physical activity recommendations. Published April 3, 2025. Retrieved October 11, 2026, from https://www.hepa.admin.ch/de/bewegungsempfehlungen

(3) World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization; 2020. ISBN 9789240015128. https://www.who.int/publications/i/item/9789240015128

(5) Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi: 10.1136/bjsports-2020-102955

(5) World Health Organization. Physical activity. Fact sheet, June 26, 2024. Retrieved October 11, 2026, from https://www.who.int/news-room/fact-sheets/detail/physical-activity

‍