How much physical activity do you need?

Direct answer: For adults aged 19 to 60, ICMR-NIN recommends 30 to 60 minutes of moderate-intensity aerobic activity a day on at least five days a week, or 15 minutes of vigorous activity on at least five days, plus strength exercises on at least two days. Adults over 60 add balance and strength work three or more days a week.

What counts as moderate activity?

Brisk walking at 3–6 km an hour, gardening, yoga, gentle swimming or games like badminton, where breathing deepens but you can still talk.

What counts as vigorous?

Running, jogging over 7 km an hour, skipping or competitive sports, where talking freely is hard.

Should I check with a doctor first?

ICMR-NIN advises consulting a doctor before starting if you are sedentary, have a chronic illness, or are over 40 and starting vigorous activity.

FAQ

Do chores count?

ICMR-NIN counts incidental activity like chores and stairs; it adds up.

What are warning signs?

Shortness of breath, pain, nausea, vomiting or headache mean rest, per ICMR-NIN.

Further reading

• Energy balance explained

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 10, PDF pp. 86–88 / printed pp. 69–71