Movement: little sessions count
Understanding moderate activity and strength work.
Updated · 2026-09-15Start with the essentials
For adults aged 19–64, NHS guidance includes at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly, plus muscle-strengthening work on at least two days.
Moderate activity usually lets you talk but not sing. Build activity around your current fitness; check with a clinician if you have health concerns or have been inactive for a long time.
Describe your actual session
A movement record can be simple: the activity, approximate duration, and how hard it felt to you. Walking to a shop and completing a gym session can both be described without turning either into a competition.
The intensity slider is a personal 1–5 note. It is not automatically equivalent to a measured heart-rate zone or the guideline’s moderate/vigorous categories.
Leave room for details that matter
Example: ‘A 20-minute walk after lunch, comfortable pace, with a friend.’ A strength-training entry might describe exercises and sets in the note field if that is useful to you.
If the duration is uncertain, say so. The purpose of a diary is to preserve what happened and how you experienced it, not to create a perfect-looking training record.
Source
NHS · Adult physical activityThe essentials summarise the source above. Diary examples are written by Nobino and are not personalised recommendations from the source organisation.