How much exercise should I do each week?

Medical and exercise guidelines recommend that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity activity, or an equivalent combination. Strength training that works all major muscle groups should be performed two or more days each week. For greater health benefits, individuals can increase moderate aerobic activity to 300 minutes per week or 150 minutes of vigorous activity.

Moderate intensity includes brisk walking, water aerobics, or gentle cycling; vigorous intensity includes running, lap swimming, or fast cycling. Sessions can be accumulated in bouts of at least ten minutes, though continuous activity is also beneficial. Older adults and those with chronic conditions should include balance and flexibility exercises and adapt intensity based on functional ability.

Progression should be gradual: begin with shorter durations and lower intensities, increase frequency before duration, and prioritize consistent recovery. Medical clearance is advised when risk factors or symptoms such as chest pain, unexplained dizziness, or uncontrolled chronic disease are present. Professionals such as primary care clinicians, certified exercise physiologists, and physical therapists can individualize plans, account for medications, and address limitations.

Quality matters: combine aerobic work with resistance training, balance, and flexibility for comprehensive fitness. Sleep, nutrition, and hydration influence recovery and performance. Tracking activity, setting specific goals, and joining group programs can improve adherence. Safety considerations include proper warm-up, appropriate footwear, and hydration.

These recommendations align with major public health and professional organizations and reflect evidence-based benefits for cardiovascular health, metabolic control, mental well-being, and functional independence. Individual needs vary; personalized assessment ensures a safe and effective weekly exercise target. Special populations, including pregnant people, individuals with disabilities, and older adults, should consult trained clinicians to tailor intensity, supervision, and progression to medical history, functional goals, and safety considerations for optimal outcomes and individualized monitoring plans.