How much physical exercise is recommended per week?

Public health officials reiterated recommended weekly physical activity levels as research continues to link exercise with reduced chronic disease risk. Federal guidance advises adults to aim for at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity per week or 75 minutes (1.25 hours) of vigorous-intensity activity, combined with muscle-strengthening activities on two or more days per week, officials say. The Centers for Disease Control and Prevention and the World Health Organization offer the same baseline targets, citing extensive evidence.

Experts emphasize flexibility: the 150-minute goal may be achieved through multiple shorter sessions. For example, a brisk 30-minute walk five days a week — roughly 2 miles (3.2 km) per day — satisfies the aerobic target. Public health statements note that additional benefits accrue from higher volumes or intensities and from integrating strength, balance and flexibility training.

Health professionals advise tailoring activity to ability, chronic conditions and age. Children and adolescents are urged to accumulate at least 60 minutes of moderate to vigorous activity daily, while older adults should prioritize balance training and adapt intensity based on functional capacity. People with medical conditions are encouraged to consult clinicians to personalize prescriptions.

Research syntheses and clinical guidelines underpin the guidance, with population studies linking recommended activity levels to lower rates of cardiovascular disease, diabetes, depression and premature mortality. Public health communicators recommend incremental increases for sedentary individuals and accessible options such as walking, cycling, swimming and structured classes.

Officials conclude that the simple weekly benchmark—150 minutes of moderate-intensity aerobic activity plus twice-weekly strength work—remains the cornerstone of preventive health messaging, supported by peer-reviewed evidence and clinical expertise. Local public health departments and care teams provide resources, tailored programs, monitoring and clinician counseling to help individuals of all ages safely adopt and maintain the recommended weekly activity levels for long-term health benefits.