Who recommendations

The system might want you to be passive, but science gives us the blueprint for fighting back. The World Health Organization (WHO) provides the absolute minimum requirements for a healthy, functioning body.

This isn't the finish line—this is the starting line for your rebellion.

Use these guidelines as your baseline. Track them. Own them. This is the non-negotiable science you can use to build a stronger future.

 

WHO Recommendations for Adults (18-64)

Aerobic Activity: 150–300 minutes of moderate-intensity activity OR 75–150 minutes of vigorous-intensity activity per week.

Muscle Strengthening: Exercises involving all major muscle groups at least two days per week.

Sedentary Time: Limit the amount of time spent sitting. Replace it with any form of movement.

For Older Adults (65+)

All of the above, PLUS:

Balance & Functional Training: Activities that improve balance at least three days per week to prevent falls.

(Din avslutande text/CTA)

How close are you to hitting this baseline?

This is the data. The rest is action. Use our Daily Lifestyle Tracker to log your progress and start your journey today.