According to the UK physical activity guidelines released by the Chief Medical Officers in 2011, children should:-

  1. engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day
  2. incorporate vigorous intensity activity, including those that strengthen muscle and bone on at least three days a week
  3. minimise the amount of time spent being sedentary (sitting) for extended periods.

Check out this handy infographic here for ideas on how to achieve this or for further details and options for adults, check out the webpage NHS Choices – Physical Activity