What is the recommended amount of exercise per week?

Recommended Amount of Exercise Per Week

Adults should perform at least 150 minutes per week of moderate-intensity aerobic activity (or 75 minutes of vigorous-intensity activity) plus muscle-strengthening exercises involving all major muscle groups at least 2 days per week. 1

Aerobic Exercise Requirements

Moderate-Intensity Aerobic Activity:

• Minimum target: 150 minutes per week (2.5 hours), spread across multiple days 1, 2
• Optimal range: 150-300 minutes per week for substantial health benefits 1, 3
• Can be accumulated in bouts as short as 10 minutes, though the 2018 guidelines removed the previous 10-minute minimum requirement to encourage more frequent movement 3, 4
• Examples include brisk walking, cycling at comfortable pace, swimming, or recreational tennis 2
• Defined as activity where you can talk but not sing (the "talk test") 2

Vigorous-Intensity Aerobic Activity:

• Minimum: 75 minutes per week as an alternative to moderate-intensity exercise 1
• Optimal range: 75-150 minutes per week 3
• Can be combined with moderate-intensity activity using approximately a 2:1 equivalency ratio (150 minutes moderate = 75 minutes vigorous) 2

Distribution Pattern:

• Spread activity throughout the week on 4-5 days rather than concentrating sessions 4
• Activity performed on at least 3-5 days per week is recommended 1

Muscle-Strengthening Activities

Resistance Training Requirements:

• At least 2 days per week (preferably non-consecutive days) involving all major muscle groups 1, 3
• Target muscle groups: legs, hips, chest, back, abdomen, shoulders, and arms 4
• 8-12 repetitions are recommended to improve strength in most adults 1
• 2-4 sets are recommended for most adults to improve strength and power 1
• Intensity should be moderate (60-70% of 1 repetition maximum) for novice to intermediate exercisers 1

Additional Health Benefits Beyond Minimum

Exceeding minimum recommendations provides additional benefits:

• Increasing to 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity aerobic activity weekly yields further health improvements 1, 3, 4
• A dose-response relationship exists between physical activity and health outcomes 1
• Even a 20% reduction in all-cause mortality occurs with just 1.5 hours per week of moderate-to-vigorous activity 3

Special Populations

Older Adults (≥65 years):

• Same aerobic and strength training targets as younger adults (150 minutes moderate or 75 minutes vigorous weekly, plus 2 days strength training) 1
• Add balance exercises at least 2-3 times per week to prevent falls 1
• Should perform multicomponent physical activity that includes balance training 5

Individuals with Chronic Conditions or Disabilities:

• Should aim for the same 150 minutes weekly target but may need to adjust based on health status and capabilities 1, 2
• When unable to meet guidelines, perform as much physical activity as abilities and conditions allow 1, 4
• Any amount of activity is better than none—the largest mortality benefits occur in the least active individuals who begin exercising 3

Sedentary Behavior Reduction

Critical complementary recommendation:

• Break up prolonged sitting every 30-60 minutes with movement 1, 4
• Sitting ≥8 hours daily shows a dose-response relationship with all-cause mortality 3
• Sedentary behavior operates as a distinct mortality risk that physical activity can offset 3
• Replace sedentary time with activity of any intensity wherever possible 1

Common Pitfalls to Avoid

Do not:

• Wait to start until you can meet full guidelines—any activity is better than none 3, 4
• Concentrate all weekly activity into 1-2 days—spread throughout the week 4
• Progress intensity too rapidly in deconditioned patients—gradual progression prevents injury and dropout 1, 4
• Ignore sedentary behavior—breaking up sitting is as important as structured exercise 4

Practical Implementation

Starting point for inactive individuals:

• Begin with achievable goals, even 15 minutes daily of light-intensity activity produces measurable benefits 4
• Gradually progress exercise volume by adjusting duration, frequency, and/or intensity 1
• For severely deconditioned patients, light to moderate intensity exercise may be beneficial initially 1

Measurement of intensity:

• Use the "talk test"—moderate intensity allows conversation but not singing 2
• Metabolic equivalents (METs): moderate = 3.0-5.9 times resting energy expenditure 2