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  • Page | Last updated: 13 Jan 2025

Food-Based Dietary Guidelines recommendations for physical activity

Health Promotion Knowledge Gateway

Summary of FBDG recommendations for physical activity for the EU, Iceland, Norway, Switzerland and the United Kingdom

Due care was taken to ensure factually correct information. Food groupings and food group names differ across individual FBDGs; the ones used here are a compromise to present the information in a structured way. Differences such as those in number of portions and portion sizes were kept unaltered. The original country FBDGs and the responsible national public health authorities remain the only qualified points of reference.

Country

Quantitative recommendations

Qualitative recommendations

Belgium30 mins of brisk walking (or equivalent) daily-
BulgariaBe physically active for at least 60 mins daily (e.g. brisk walking)-
CzechiaMove at least 30 minutes a day, e.g. briskly walking or exercising-

Country

Quantitative recommendations

Qualitative recommendations

Denmark--
Note: Follow the Danish Health Authority’s recommendations on physical activity. Find out more at https://www.sst.dk/en/
Germany30-60 min per day-
EstoniaAt least 30 min/day, preferable daily. At least 150 min/week moderate intensity or 75 min/week high intensity. Bouts: at least 10 min. Muscle strengthening 2-3x/week.Physical activity intensity and duration according to ability and opportunities. Greater impact when diet is balanced. Minimise sitting and screen time. Stay as much as possible outdoors with fresh air.

Country

Quantitative recommendations

Qualitative recommendations

IrelandTo maintain a healthy weight, adults need at least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week).-
GreeceAdopt any moderate-intensity physical activity, for at least 30 minutes a day, ideally every day or the most days of the week, to maintain good health and robustness.
For additional health benefits, increase physical activity at about 5 hours of moderate intensity or 2.5 hours of high intensity activity per week or any equivalent combination of the above.		Be physically active every day.
SpainWalk at least 7,000 to 8,000 steps a day. For adults under 65 years old, the WHO recommends 75 to 150 minutes of vigorous intensity aerobic physical activity each week, or 150 to 300 minutes of moderate-intensity aerobic physical activity.Limit the time spent on sedentary activities. Take advantage of everyday activities to do more physical activity: walk, even if it is short journeys, climb stairs, walk with family or friends, walk on coffee break instead of sitting…

Country

Quantitative recommendations

Qualitative recommendations

France--
CroatiaGet physically active - walk, use the stairs, ride a bike - at least 30 to 60 minutes a dayCoordinate your eating habits and physical activity
ItalyAt least 2 and a half hours of moderate exercise distributed over the course of the week or 1 hour and a quarter of vigorous exercise (or equivalent combinations of the two) in sessions of at least 10 minutes at a time. At least twice a week exercise your major muscular groups.-

Country

Quantitative recommendations

Qualitative recommendations

Cyprus30-45 minutes (continuously or intermittently) of walking, swimming, cycling,  most days of the week or dailyAny type of physical activity is recommended
LatviaBe physically active every day at least 30 minutes-
LithuaniaMove actively for at least 30 min. every daySpend less time passively (sitting at the TV, computer, phone, etc.)

Country

Quantitative recommendations

Qualitative recommendations

Luxembourg
A minimum of 30 minutes of dynamic physical activity per day for adults, including seniors.
Over the course of a week, adults aged 18 to 64 years should do at least 150 to 300 minutes of moderate-intensity aerobic activity or at least 75 to 150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity activity.
To enjoy additional health benefits, adults should increase their moderate-intensity aerobic activity to more than 300 minutes per week, or do more than 150 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.
 
They should do muscle-strengthening exercises involving the major muscle groups at least 2 days per week.
HungaryChoose a physical activity you like and do it for at least 10 minutes. Gradually increase duration to add health benefits. 2.5 hours of moderate intensity exercise per week (for example, brisk walking) is recommended for adults.-
MaltaEngage in at least 30 minutes of moderate intensity physical activity most days of the weekKeep active. Reduce the time spent in sedentary activities, such as watching TV, using social media and computer games. Consult doctor before starting intense physical activity.

Country

Quantitative recommendations

Qualitative recommendations

NetherlandsWe recommend the physical activity guidelines of 2017-
AustriaCa. 150 minutes per week of intermediate intensity activity are recommended (e.g. cycling, gardening, Nordic walking), and 2 times per week of muscle-strengthening exercise.Move as much as possible over the course of the day
PolandAt least 30-45 min a day-

Country

Quantitative recommendations

Qualitative recommendations

PortugalBe physically active at least 30 min per dayDo moderate physical activity regularly. Move and have fun
RomaniaAt least 30 minutes of moderate physical activity. Include in daily-life activities such as taking the stairs instead of taking the lift every day of the week.Maintain a balance between food intake and physical activity
SloveniaAt least 30 minutes of moderate physical activity per dayInclude aerobic activity as well as strength-building exercises; the duration of each exercise should not be shorter than 10 to 15 minutes

Country

Quantitative recommendations

Qualitative recommendations

SlovakiaAt least 30 minutes of physical activity (walking, jogging, exercises) daily is very important-
FinlandAt least 150 min of moderate-intensity or at least 75 min high-intensity physical activity per week, or other combination. Single bout should last at least 10 min. The more you move the greater the benefits. Muscle strengthening at least 2x a week.Be physically active several days a week. Long-term full-time inactivity (sedentariness) should be avoided.
SwedenExercise for at least 30 minutes every day. Reduce the amount of time you sit still by taking brief, active breaks.-

Country

Quantitative recommendations

Qualitative recommendations

United Kingdom Get active and be a healthy weight
SwitzerlandAt least 150 to 300 minutes of moderate-intensity endurance-oriented exercise (walking, cycling, gardening and housework, etc.) or at least 75 to 150 minutes of high-intensity exercise (jogging, swimming, cross-country skiing, Zumba, etc.) per week. Muscle-strengthening exercises of medium or high intensity should be performed at least twice a week.

Any physical activity is good for your health, even if the exercise recommendations cannot be achieved.

Variety is key. The weekly amount of exercise should include a variety of movements such as strength, endurance, balance and flexibility. This also includes avoiding long periods of sitting and breaking up with regular exercise. This means getting up more often, stretching your legs for a bit and then carrying on.

Iceland--
Note: Separate physical activity guidelines exist
NorwayAt least 150 min moderate-intensity physical activity or at least 75 min vigorous physical activity per week. Or combinations thereof. Bouts of at least 10 minutes. Maintain a good balance between the amount of energy you obtain through food and drink and the amount of energy you expend through physical activity. Limit the intake of foods and drinks with high energy density and low nutritional quality such as sugary drinks, candy and snacks. Regular physical activity helps to maintain the body's energy balance. Muscle-strengthening activities should be performed involving major muscle groups on 2 or more days a week. Elderly with poor mobility should perform balance exercises to enhance balance and prevent falls on 3 or more days per week.Maintain a good balance between the amount of energy you obtain through food and drink and the amount of energy you expend through physical activity.