How often should you exercise for good health?

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

- Aerobic activity: 150–300 minutes per week of moderate-intensity activity (e.g., brisk walking, biking, dancing) OR 75–150 minutes per week of vigorous-intensity activity (e.g., running, fast cycling, aerobics), or an equivalent mix of moderate + vigorous. Spread this activity across most days of the week (for example, 30 minutes on 5 days = 150 minutes).
- Muscle-strengthening: Do muscle-strengthening activities that work all major muscle groups on 2 or more days per week.
- Reduce sedentary time: Try to break up long periods of sitting with light activity.

Notes and practical tips
- You can split aerobic activity into shorter bouts throughout the day; any amount counts toward the weekly total.
- For greater health and fitness benefits, aim toward the upper end of the ranges (closer to 300 minutes/week moderate).
- For weight loss or weight maintenance, more activity (often 200–300+ minutes/week) is commonly recommended.
- Older adults should include balance and flexibility work and adapt intensity to their fitness level and health conditions.
- Beginners: start slowly (e.g., 10–15 minutes a day) and gradually increase duration and frequency.
- If you have chronic health problems or a history of heart disease, check with your healthcare provider before starting a new exercise program.

Examples of weekly plans
- Moderate goal: brisk walk 30 min × 5 days + 2 short full-body strength sessions
- Vigorous goal: jog 25 min × 3 days + 2 strength sessions
- Time-limited: 10–15 min brisk walks 3–4 times daily to reach the weekly minutes

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