How often should I exercise for good health?

A good, evidence-based target for most adults is:

- Aerobic (cardio): 150–300 minutes of moderate-intensity activity per week (for example brisk walking), OR 75–150 minutes of vigorous-intensity activity (running, fast cycling), OR an equivalent mix. That typically looks like about 30 minutes of moderate activity 5 days/week or 25–50 minutes of vigorous activity 3 days/week.
- Strength (resistance): muscle-strengthening activities for all major muscle groups at least 2 days per week.
- Additional: do activities that improve balance and flexibility regularly, especially if you are older.

Practical notes
- You can break aerobic exercise into shorter bouts (e.g., 10–15 minute sessions) and they still add up.
- Allow ~48 hours recovery between intense strength sessions for the same muscle groups.
- Any activity is better than none — some activity yields health benefits even below these targets, and benefits increase with more activity up to a point.
- Adjust frequency/intensity if you’re just starting: begin with shorter or gentler sessions and gradually increase duration and intensity.
- Check with a healthcare provider before starting or changing exercise if you have chronic health conditions, recent surgery, pregnancy, or other concerns.

Sample weekly plan
- 5×30 min brisk walks (150 min total) + 2×20–30 min strength sessions (nonconsecutive days).
Or
- 3×35–50 min vigorous workouts (running, spinning) + 2×strength sessions.

If you want, tell me your age, fitness level, goals, or schedule and I can suggest a tailored weekly plan.