move more icon 2020 final

The challenge: Get active every day - move more.

Why move more?

Physical activity is beneficial because it can:

  • help to manage the balance between energy in and energy out, to maintain a healthy weight;
  • improve heart health and strengthen muscles and bones;
  • improve sleep, relieve stress and lift mood.

How active should we be?

We are all advised to minimise inactivity. In addition, there are specific age-related recommendations. When we are moving more, it is still important to stick to the social distancing and exercise guidelines from the Government. To find these guidelines, click here.

Pre-schoolers (aged 3 to 4)

  • Be active for 180 minutes (3 hours) spread throughout the day, including at least 60 minutes of moderate-to-vigorous intensity physical activity.

Children and young people (aged 5 -18 years)

  • Be active for at least 60 minutes every day (ranging from moderate-to-vigorous intensity).
  • Engage in a variety of types and intensities of physical activity across the week, to develop movement skills, muscular fitness and bone strength.

Adults (19 - 64 years)

  • Be active for at least 150 minutes each week (moderate intensity), or have 75 minutes of vigorous activity a week.
  • Do muscle strengthening activities on two days or more each week.


As well as being physically active, it is also important that we reduce the amount of time being sedentary, such as watching TV, playing computer games and travelling by car when we could walk or cycle.

Over time, sedentary behaviour can lead to weight gain and obesity, which can increase the risk of developing chronic diseases in adulthood such as heart disease, stroke, and type 2 diabetes.

Support for you

Get active advice


Go the extra mile

Have kids at home? Here’s some activities!

  • Activity 1. Health and wellbeing: How much energy does the food you eat provide? Play the interactive Energy in, energy out quiz and test your knowledge of how much energy (calories) is provided by different food and how much is used when you are active.
  • Activity 2. Family fun: Plan and build an indoor obstacle course that includes 4-6 activity stations. Activities could include walking with a cushion or pillow balanced on your head, throwing balled up socks into bowls placed at different distances, and hopping across the room. Time your family as they complete the course. Keep a chart of times. Who is the fastest?
  • Activity 3. Play: Create a scavenger hunt!  Hide items around your house and challenge your family to find them. The items could be themed, e.g. plastic bricks that when all found, you could build a model with.
  • Activity 4. Get active with Toy Story and make an activity dice featuring your favourite characters! Or why not join Dash, from The Incredibles, and get through the maze! (Note: originally designed for use in the classroom.)
  • Activity 5. Create and play: Place three empty plastic bottles on the floor in a triangle and roll a soft ball, or a balled up pair of socks, to knock them down. Challenge yourself by moving further away from the bottles each time you roll the ball.  Make it a competition with your family!
  • Activity 6. Create and play: Make a physical activity dice! Make a dice and write different type of activity on all six sides. Then roll the dice and do the activity! Here’s an example.
  • Get active resources and games - Use our information, challenges and games from HEW 2019 which focus on activity for teaching from home.
  • Remote learning – we’ve hundreds of activity ideas and further support on our education website
  • Keep the learning going – check out our education website, developed for schools, but useful for home learning too!

Get cooking – a few recipes for you at home …