Most adults need at least 150 to 300 minutes of moderate activity each week, such as brisk walking, plus muscle-strengthening exercise on two or more days. Yoga can count towards your strength, balance and flexibility goals, and it pairs well with walking or other aerobic activity. The best plan is one you can do regularly, starting slowly and building up.
Key takeaways
- WHO recommends adults get 150 to 300 minutes of moderate activity, or 75 to 150 minutes of vigorous activity, every week.
- Add muscle-strengthening activity on at least two days a week; adults over 65 should also do balance-focused activity on three or more days.
- The Ministry of AYUSH Common Yoga Protocol is a structured, roughly 45-minute routine suitable as a starting framework.
- Sitting less matters on its own. Any movement, even light activity, is better than none.
- If you have high blood pressure, heart problems, joint issues or are pregnant, check with your doctor and choose suitable practices.
How much activity do adults need?
The World Health Organization's 2020 guidelines set out these targets for adults aged 18 to 64:
| Type of activity | Weekly target | Examples |
|---|---|---|
| Moderate aerobic | 150–300 minutes | Brisk walking, cycling at an easy pace, dancing, household chores that make you breathe harder |
| Or vigorous aerobic | 75–150 minutes | Running, fast cycling, skipping, competitive sports |
| Muscle strengthening | 2 or more days | Body-weight exercises, resistance bands, carrying loads, strength-focused yoga |
| Sitting less | Every day | Break up long periods of sitting with light movement |
A useful test: during moderate activity you can talk but not sing; during vigorous activity you can only say a few words before pausing for breath. Going beyond 300 minutes of moderate activity may bring extra benefits.
Older adults
People aged 65 and over have the same aerobic and strength targets. WHO also recommends activity that combines balance and strength on three or more days a week to help prevent falls. Simple standing yoga poses, tai chi, and sit-to-stand exercises from a chair are good options.
Pregnancy and after childbirth
Women without medical complications are encouraged to stay active through pregnancy and after delivery, aiming for at least 150 minutes of moderate activity a week with some gentle strengthening and stretching. Avoid overheating, stay hydrated, avoid contact sports and activities with a risk of falling, and avoid lying flat on your back for long after the first trimester. Always discuss your plans with your doctor or midwife.
The Common Yoga Protocol
The Ministry of AYUSH developed the Common Yoga Protocol (CYP) for International Day of Yoga. It is a practical, roughly 45-minute routine designed for the general public. Its broad sequence is:
- Prayer to settle the mind.
- Loosening practices (sadilaja or chalana kriyas): gentle neck, shoulder, trunk and knee movements.
- Asanas in four groups: standing, sitting, lying on the stomach, and lying on the back.
- Kapalabhati, a forceful exhalation practice (not suitable for everyone; see safety below).
- Pranayama: alternate nostril breathing, sheetali and bhramari.
- Dhyana (meditation).
- Sankalpa (a personal resolve) and a closing peace chant.
Most poses in the protocol are held for only 10 to 30 seconds, and the guidance emphasises moving slowly, breathing through the nose and working within your capacity. Learning first from a trained teacher is the safest way to begin.
Simple, safe poses for beginners
These poses appear in the Common Yoga Protocol and are generally suitable for healthy beginners. Move gently and stop if anything hurts.
Standing
- Tadasana (mountain pose): stand tall, feet together or hip-width, and gently stretch upwards. It builds posture and body awareness.
- Vrikshasana (tree pose): balance on one leg with the other foot placed on the inner calf or thigh, not the knee. Use a wall for support at first.
- Trikonasana (triangle pose): with legs apart, bend sideways towards one leg while the opposite arm reaches up. Only go as far as is comfortable.
Sitting
- Vajrasana (thunderbolt pose): kneel and sit back on your heels. Place a cushion under you if your knees or ankles are stiff, and skip it if you have knee pain.
Lying down
- Makarasana (crocodile pose): lie on your stomach, resting your head on folded arms. A relaxing pose for the back.
- Bhujangasana (cobra pose): lying on your stomach, lift your chest gently using your back muscles, keeping the elbows bent.
- Setu bandhasana (bridge pose): lying on your back with knees bent, lift your hips gently.
- Shavasana (relaxation pose): lie on your back, arms by your sides, and relax completely for a few minutes.
Pranayama basics
Pranayama means breath regulation. Gentle breathing practices can help you feel calmer and more focused.
- Nadi shodhana (alternate nostril breathing): sit comfortably, close one nostril with your thumb, breathe in through the other, then switch and breathe out. Keep the breath slow and smooth. The protocol suggests about five rounds.
- Bhramari (humming bee breath): breathe in, then hum softly as you breathe out, feeling the vibration in your head. Avoid it if you have an ear or nose infection.
- Sheetali (cooling breath): breathe in through a rolled tongue and out through the nose. Skip it if you have a cold, cough or sore throat.
Do not hold your breath forcefully or strain. Kapalabhati involves rapid, forceful breathing and is best learned from a qualified teacher.
Walking and everyday movement
Walking is the simplest way for most people to meet the aerobic target. Thirty minutes of brisk walking on five days a week reaches 150 minutes, and you can split it into two or three shorter walks.
- Walk after meals; a 10 to 15 minute stroll after dinner is easy to build into family routines.
- Take the stairs for a floor or two, and walk to nearby shops or the bus stop.
- In hot weather or high pollution, walk early in the morning, use indoor spaces like malls or corridors, or try indoor exercise.
- Use household tasks, gardening and playing with children as movement opportunities.
Sitting less
Long hours of sitting are linked to poorer health, even in people who exercise. WHO advises replacing sitting time with movement of any intensity.
- Stand up and move for a few minutes every 30 to 60 minutes.
- Take phone calls standing or walking.
- Set a reminder on your phone or watch if you work at a desk.
- Swap some screen time in the evening for a walk or stretching.
Safety precautions
| Situation | Precautions |
|---|---|
| High blood pressure | Avoid breath-holding, kapalabhati and intense backbends or head-down poses until your doctor approves. Keep movements slow and breathing steady. |
| Heart disease | Get medical clearance before starting. Stop immediately if you feel chest pain, breathlessness or dizziness. |
| Pregnancy | Avoid lying on your stomach, deep twists, strong backbends and lying flat on your back for long after the first trimester. Choose prenatal classes with qualified teachers. |
| Knee or hip problems | Use cushions or chairs, avoid deep kneeling and cross-legged positions if painful, and choose low-impact activities such as swimming or cycling. |
| Back or neck problems | Avoid sudden twisting, deep forward bends and neck rolls if painful. Seek guidance from a physiotherapist or qualified yoga therapist. |
General tips: practise on an empty or light stomach, never force a pose, and do not practise when you are unwell or exhausted.
When to see a doctor
Check with your doctor before starting a new exercise programme if you have heart disease, high blood pressure, diabetes, joint or back problems, are pregnant, or have been inactive for a long time.
Stop exercising and seek urgent help by calling 108 or 112 if you have:
- Chest pain, pressure or tightness
- Severe breathlessness that does not settle with rest
- Fainting, sudden dizziness or an irregular heartbeat
- Sudden weakness, numbness, slurred speech or facial drooping
See a doctor for joint pain or swelling that lasts more than a few days after activity.
Frequently asked questions
Does yoga count as exercise?
Yes. Most yoga styles build strength, balance and flexibility, and can count towards your muscle-strengthening days. Gentle yoga usually does not raise your heart rate enough to count fully as aerobic activity, so combine it with walking or other aerobic exercise.
Is 10,000 steps a day necessary?
No single step count is required. Any increase in daily steps brings benefits, especially for people who are currently inactive. Focus on reaching the weekly WHO targets and moving more throughout the day.
Can I start yoga after 60?
Yes. Many poses can be adapted using chairs, walls or cushions. Start with a beginner or senior class, and talk to your doctor first if you have any long-term health conditions.
Can yoga replace my blood pressure or diabetes medicine?
No. Yoga and regular activity can support better blood pressure and blood sugar, but they do not replace prescribed treatment. Never stop or change medicines without talking to your doctor.
Sources
- WHO Guidelines on Physical Activity and Sedentary Behaviour (2020)
- World Health Organization: Physical activity fact sheet
- Ministry of AYUSH: Common Yoga Protocol booklet (via Ministry of External Affairs)
- CDC: Adult activity, an overview
- NHS: Physical activity guidelines for older adults