How often should adults exercise each week?

Health officials urge adults to meet established weekly physical activity targets to reduce chronic disease risk and improve function. The U.S. Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO) and the American Heart Association recommend that adults engage in at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity, or an equivalent combination. They also advise muscle-strengthening activities on two or more days per week that work all major muscle groups.

A spokesperson for the CDC explained that activity can be spread across the week and accumulated in bouts of any length. "Regular movement, whether brisk walking, cycling, or running, delivers measurable cardiovascular and metabolic benefits," the spokesperson said. The agencies add that doubling the moderate target to 300 minutes per week, or the vigorous equivalent, confers greater benefit.

Clinicians note that older adults should include balance and flexibility work, and that people with chronic conditions or mobility limitations should tailor activity with professional guidance. "Individualized plans developed by clinicians or certified exercise professionals help participants progress safely," said an exercise medicine specialist at a university hospital.

Practical recommendations include aiming for most days of the week, combining aerobic and resistance training, and gradually increasing duration or intensity. Health systems are encouraged to integrate counseling and community referrals into routine care to boost adherence.

By aligning with consensus guidelines, adults can make evidence-based choices that lower risk of heart disease, diabetes and some cancers while improving mood and physical function. For specific medical advice, individuals are advised to consult qualified health professionals. Public health campaigns emphasize equitable access to safe spaces, affordable programs and culturally tailored messaging to increase participation across communities, and employers are encouraged to support workplace initiatives that create opportunities for short daily activity breaks and programs.