How often should adults exercise per week?

Health officials are urging adults to meet established weekly exercise targets to reduce chronic disease risk, medical experts said. Current guidance recommends that adults engage in at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity aerobic activity, distributed across most days; in addition, muscle-strengthening activities involving all major muscle groups should be performed at least two days per week. The U.S. Centers for Disease Control and Prevention and the American College of Sports Medicine cite extensive research linking these levels of activity to lower rates of heart disease, diabetes and premature mortality.

“Consistent movement is the cornerstone of prevention,” said Dr. Emily Carter, MD, a preventive medicine specialist and clinical researcher with two decades of experience. Carter noted that adults can meet the goal through brisk walking, cycling or other activities that raise the heart rate, and that shorter bouts accumulated through the day are effective.

Reporting that practical application matters, public health teams emphasize that exercise frequency should fit individual schedules and health status. For many, the ideal pattern is 30 minutes of moderate activity on five days per week; for others, shorter high-intensity sessions three times weekly plus strength training twice weekly may be preferable. Those with chronic conditions should consult clinicians before beginning new regimens.

Experts and guideline authors stress clear, achievable aims and gradual progression. Community programs, workplace incentives and primary care counseling have demonstrated benefit in increasing adherence. As evidence accumulates, officials say the message remains consistent: adults should aim for regular, weekly activity—both aerobic and strength training—to preserve health across the lifespan.

Local health departments recommend simple goals, noting that walking 2 miles (3.2 km) three times weekly or equivalent activity helps novices build habit, while clinicians emphasize tailoring intensity to individual capacity and goals.