The World Health Organization recommends 150 minutes of moderate intensity physical activity per week.
To reach those recommendations, an average of 20 minutes of daily physical activity is needed. However, these 20 minutes can be done either in one go, or in two periods of 10 minutes each.
These 150 minutes of moderate intensity physical activity can be replaced by 75 minutes of vigorous physical activity.
In moderate intensity physical activity, there is a rise in heart rate and sweating; you should have enough breath to be able to speak but not to sing.
In vigorous physical activity, there is a significant rise in heart rate, intense sweating and difficulty speaking without catching your breath. Examples of vigorous physical activity are running, cycling, vigorous swimming, tennis, basketball or football/soccer.