What putting off exercise costs you, in hours
WHO suggests at least 150 minutes of moderate activity a week for adults, like a brisk walk. This counts the hours that waiting has cost.
Your numbers
Common answers are filled in. Change the ones you know.
Typical: 30 minutes. Put in yours.
WHO suggests at least 150 minutes of moderate activity a week for adults, like a brisk walk.
It only changes the order on your statement.
What waiting costs you
24 hours
You've missed about 24 hours of movement
That's 120 minutes a week below your aim of 150. WHO says people who don't move enough have a 20% to 30% higher risk of death than people who do.
Your small stepTake a 10-minute walk today. It counts towards your 150 minutes.
How we worked this out
- Gap: 150 minutes aimed for minus 30 done = 120 minutes a week.
- 120 minutes × 12 weeks ÷ 60 = 24 hours.
- How much it matters to you: 7 out of 10. It only changes the order on your statement.
Sources
- WHO physical activity fact sheet (2024): Adults should get at least 150 minutes of moderate activity a week. People who aren't active enough have a 20% to 30% higher risk of death.
How it works
The gap is the minutes a week you're aiming for minus the minutes you do now. Multiply by the weeks you've waited and divide by 60.
WHO says people who don't move enough have a 20% to 30% higher risk of death than people who do.
Sources
Questions people ask
Does walking count?
Yes. A brisk walk is moderate activity, and so are cycling, dancing and housework that gets you breathing harder.
What if I can't do 150 minutes?
Some is better than none. WHO's own advice is that every move counts.
Putting off more than one thing?
Pick up to five and get your Delay Statement: what to do first, what can wait, and one small step for today.
Want a nudge to act on it?
The app turns what you're putting off into a short list for each day: your Top 3 and one small step at a time. It's free.
We show what waiting costs on your own plans. We never tell you what to buy or invest in. Rules and averages change, so check the official pages before you plan anything.