Is Fitness Worth the Hype? Active Benefits, Risks & Expert Review (2026)

1. Yes. Regular physical activity lowers the risk of dying early and of conditions such as high blood pressure, type 2 diabetes and some cancers. It also improves mental health and sleep (WHO: physical activity). You don't need to be an athlete to benefit: any amount of activity is better than none.

   The benefits

   For adults, the World Health Organization (WHO) says regular physical activity (WHO: physical activity):

   • lowers the risk of dying early from any cause, including from cardiovascular (heart and blood vessel) disease
   • lowers the risk of high blood pressure, type 2 diabetes and some cancers
   • helps prevent falls
   • improves mental health, thinking skills (cognitive health) and sleep
   • improves measures of body fat

   The US Centers for Disease Control and Prevention (CDC) says physical activity helps you feel better, function better and sleep better straight away. Over time, it can help keep your thinking, learning and judgement skills sharp as you age (CDC: benefits of physical activity).

   Active middle-aged and older adults are also less likely to have problems with everyday activities than people who are inactive (CDC: benefits of physical activity).

   How big is the effect?

   • People who aren't active enough have a 20% to 30% higher risk of death than people who are (WHO: physical activity).
   • WHO estimates that up to 5 million deaths a year could be prevented if people around the world were more active (WHO: every move counts).
   • The CDC estimates that about 110,000 deaths a year could be prevented if US adults aged 40 and over did more moderate-to-vigorous activity. It says even 10 minutes more a day would make a difference (CDC: benefits of physical activity).

   Yet 31% of adults worldwide don't do the recommended amount (WHO: physical activity).

   How much activity you need

   The NHS advises adults aged 19 to 64 to (NHS: physical activity guidelines):

   • do at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week
   • spread activity evenly over 4 to 5 days a week, or every day
   • do strengthening activities that work all the major muscle groups on at least 2 days a week
   • reduce time spent sitting or lying down, and break up long periods of not moving

   The CDC gives the same weekly targets for adults, and says you don't have to do it all at once (CDC: adult activity).

   Moderate activity raises your heart rate and makes you breathe faster and feel warmer. You can still talk, but not sing. Examples include brisk walking, riding a bike and dancing. Vigorous activity includes running, swimming and walking up the stairs (NHS: physical activity guidelines).

   If you're 65 or over, try to be active every day, even if it's just light activity. Include activities that improve strength, balance and flexibility on at least 2 days a week (NHS: guidelines for older adults).

   Starting safely

   Speak to a GP first if you haven't exercised for some time, or if you have a medical condition or concerns. Choose an intensity that suits your fitness (NHS: physical activity guidelines).

   Walking is one of the easiest ways to get more active. If you're not very active, start with shorter walks and increase the distance gradually, and wear comfortable, supportive shoes that don't cause blisters (NHS: walking for health).

   Easy ways to move more

   The NHS suggests (NHS: walking for health; NHS: physical activity guidelines):

   • walking part of your journey to work, or walking to the shops
   • taking the stairs instead of the lift
   • going for a short walk after dinner
   • breaking up long periods of sitting with some activity

   If you're short on time, see our guide to whether one strength training session a week is enough.

   The bottom line

   Fitness is worth it, and you don't need a gym or a perfect plan. Aim for at least 150 minutes of moderate activity a week, plus strengthening activities on at least 2 days, but remember that every extra bit of movement counts.

   Not medically reviewed. This article is general information, not personal medical advice.

   Sources

   1. Physical activity, World Health Organization fact sheet, 26 June 2024
   2. Every move counts towards better health, says WHO, World Health Organization, 25 November 2020
   3. Benefits of Physical Activity, Centers for Disease Control and Prevention, last reviewed 4 December 2025
   4. Adult Activity: An Overview, Centers for Disease Control and Prevention, last reviewed 20 December 2023
   5. Physical activity guidelines for adults aged 19 to 64, NHS, last reviewed 22 May 2024
   6. Physical activity guidelines for older adults, NHS, last reviewed 15 August 2024
   7. Walking for health, NHS, last reviewed 15 December 2022