Stronger evidence, clearer emphasis

A lot can happen in seven years. That was the last time the UK Chief Medical Officer (CMO) physical activity guidelines were updated and the context then was very different.

Boris Johnson became Prime Minister, England women’s World Cup semi-final was the most-watched television broadcast of the year, Greggs launched a meat-free version of its sausage roll and, of course, we were pre-pandemic.

Importantly, data from the 2019-20 Active Lives Adult Survey results highlighted 62.8% of the population achieved recommended activity guidelines, with 25.5% being physically inactive (if you’re wondering, this compares to 64.6% ‘active’ and 24.7% ‘inactive’ respectively in the latest 2024-25 Active Lives Adults Survey results, which look at data from the November 2024-25 period).

Updated from the 2011 version, the 2019 guidelines introduced guidance for pregnancy, postnatal activity and disabled adults, plus it enhanced messages on muscle-strengthening, balance and flexibility.

It also made clear that all movement counts – an idea that was summed up by the simple yet powerful “some is good, more is better”.

Whilst you’d be hard-pressed to find anyone that doesn’t agree that being active is good for you, navigating the various physical activity messages – particularly for those who do little or no activity at all – has remained a communicative hurdle for many.

But growing evidence and collaborative momentum over recent years is helping drive a systemic, positive shift away from ‘why physical activity?’ towards ‘how do we make it easier for everyone?’

And this brings me nicely onto the 2026 refreshed guidelines, published in the summer.

What’s new or different?

Well, we should view this refresh as an evolution rather than revolution. Let me explain.

Whilst a significant amount of new scientific literature has been published since 2019, it’s important to highlight that this evidence has primarily served to reinforce existing core activity recommendations and, therefore, these broadly remain the same.

Guidelines retain a life-course approach: under 5s, children and young people aged 5-18, adults aged 19-64 and older adults aged 65+.

The evidence has strengthened our understanding of the health benefits of being active and has helped refine activity messages with the aim to be more usable and inclusive. There is also a renewed emphasis on:

• every movement counts – even small increases from a low baseline (i.e. for those who do no or very little activity) can bring real health benefits. Research highlights that 11 minutes a day of moderate-intensity physical activity is associated with a 23% lower risk of early death. And this is exactly the idea that This Girl Can has turned into their Move 10 challenge, encouraging women to move for 10 minutes a day, 10 times in a month and to mark their progress with a free online tracker
• light-intensity activity (allowing you to carry on a conversation or even sing while performing the activity) is recognised as beneficial for your health, particularly for those who are inactive, older adults, disabled people and those living with long-term health conditions
• strength and balance activity is vital throughout our lives but particularly as we age, in order to maintain mobility and independence. Interestingly, this now specifically includes people taking GLP-1 agonist drugs to help maintain muscle strength. This is key as studies show loss of lean muscle mass can be an adverse outcome of taking these drugs, potentially impairing mobility and worsening insulin resistance. Regular physical activity also supports the prevention of weight regain
• the benefits of being active far outweigh any associated risks, including for people with disability and most long-term health conditions, as we know the fear of injury or worsening an existing health issue can be a significant barrier to becoming active. It is key that physical activity is performed for an appropriate amount of time and at an appropriate level of intensity for the individual
• the need to reduce prolonged periods of sitting (too much time sedentary is associated with risks to our health)
• stronger evidence on the importance of physical activity for women. In fact, women in the most deprived areas are significantly less likely to do two or more sessions of muscle-strengthening activity each week (key to mobility, bone health and longevity), compared to those in living in less deprived areas.

Whilst familiar, this refined messaging points to a heightened importance of activity for those who do little or no activity at all, exactly where the health and wellbeing benefits are greatest.

The evidence underpinning the guidelines continues to make the case for physical activity’s value being optimised when undertaking a combination of aerobic and muscle-strengthening activity.

Moreover, data tells us those achieving higher levels of regular activity often do so through a combination of activity types woven throughout the week, helping build a resilient activity habit.  

To help with communicating the refreshed guidelines, the suite of infographics available has been updated too.

So, whilst core activity guidelines remain consistent with 2019, we can have greater confidence in the underpinning evidence, associated health benefits (even through small increases and light-intensity activity) and messages to convey.

What are the takeaways for our sector?

• Don’t forget our own learning: whilst the headlines here are that core activity guidelines remain the same, certain aspects now have a heightened emphasis. I’d encourage everyone to take the time to read and absorb this update. Having been involved in sport, physical activity and health for over 20 years, this was a good refresher for me, plus I learned a lot too!
• Sharing with and supporting influencers: let’s share key points emphasised through this refresh, alongside updated resources, with our networks – particularly those change-makers who have the greatest influence over people that do no or little activity at all. Let’s celebrate that the evidence has never been stronger.
• Clarity of message: this refresh reinforces the idea that 150 minutes a week of moderate-intensity activity (or 75 minutes of vigorous-intensity, or a combination of both) should remain the benchmark, but we know that for many 150 minutes can feel out of reach. This means supporting and celebrating first steps, advocating that even small increases in activity can deliver real health benefits (but the more we do, the greater those benefits will be), and tailoring messages to people's needs, motivations and circumstances.

With all of these points in mind and as we consider the updated guidelines, let’s not forget about ourselves and how we role-model activity behaviours.

A walk in nature in the morning or in our lunch breaks, or a game of frisbee in the park with family, friends or colleagues are all examples of ways to add movement into our daily routines. It all adds up and there’s never a bad time to move.