How many minutes of exercise should you do daily?

Short answer:
- For most healthy adults, aim for at least 150–300 minutes of moderate-intensity aerobic activity per week (about 20–45 minutes/day) OR 75–150 minutes of vigorous-intensity activity per week (about 10–22 minutes/day), plus muscle-strengthening activities 2 or more days a week.
- A simple rule many people use: about 30 minutes of moderate activity on most days.

Details and practical points:
- Examples: moderate = brisk walking, light cycling, gardening; vigorous = running, fast cycling, aerobic classes.
- You can mix intensities (e.g., 15 min vigorous = 30 min moderate in terms of benefit).
- Any amount helps — “some is better than none,” and health benefits increase with more activity up to about 300 minutes/week.
- Strength training (weights, resistance bands, bodyweight) at least 2 nonconsecutive days/week is important for bone and muscle health.
- Children/adolescents: about 60 minutes of moderate-to-vigorous activity daily.
- Older adults: follow the adult targets but also include balance and flexibility work, and tailor intensity to ability.

Safety:
- Start gradually if you’re inactive, and increase time/intensity slowly.
- Talk to your clinician before starting or changing your exercise routine if you have chronic conditions, are pregnant, or have concerns.

If you want, tell me your age, current activity level, and any health issues and I can suggest a specific, realistic plan.