What is the recommended amount of exercise per week for a generally healthy adult?

Recommended Exercise for Healthy Adults

For a generally healthy adult, you should aim for 150-300 minutes of moderate-intensity aerobic activity per week (or 75-150 minutes of vigorous-intensity activity), plus muscle-strengthening exercises involving all major muscle groups at least 2 days per week. 1, 2

Aerobic Exercise Requirements

• Minimum target: 150 minutes per week of moderate-intensity aerobic activity (such as brisk walking, where you can talk but not sing) 1, 2
• Alternative: 75 minutes per week of vigorous-intensity activity (where you can only say a few words without pausing for breath) 1
• Optimal range: 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity activity provides the best health benefits 1, 2
• Exceeding 300 minutes per week of moderate-intensity activity confers additional health benefits 1, 2
• Activities can be accumulated throughout the day with no minimum bout duration required—even short bursts count 2, 3

The WHO 2020 guidelines, which represent the most current international consensus, emphasize that these recommendations apply universally across countries and should be spread throughout the week rather than concentrated in one or two sessions 1.

Muscle-Strengthening Requirements

• Frequency: At least 2 non-consecutive days per week 1, 2
• Target: All major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) 1, 2
• Intensity: Moderate or greater intensity (60-70% of one-repetition maximum for most adults) 4
• Volume: 8-12 repetitions for 2-4 sets per exercise 4, 5
• Rest: Allow 2-3 minutes between sets and at least 48 hours between training the same muscle group 4

Sedentary Behavior Reduction

• Break up prolonged sitting with any intensity of movement throughout the day 1, 2
• The mantra "move more and sit less" applies to all adults, even those meeting aerobic guidelines 1, 2
• Replace sedentary time with physical activity of any intensity whenever possible 1

Intensity Definitions

Moderate-intensity is defined as:

• 3.0-5.9 times the energy spent at rest 1
• Being able to talk but not sing during the activity 1
• Feeling breathless but still able to speak 1

Vigorous-intensity is defined as:

• 6.0 or more times the energy at rest 1
• Being unable to say more than a few words without pausing 1
• Having difficulty talking during activity 1

Starting from Inactivity

• Any amount of physical activity is better than none—health benefits begin immediately with even small amounts beyond being sedentary 2, 3
• If you cannot meet the minimum 150 minutes, do as much as your abilities allow and gradually increase 1, 2
• Start with small amounts and slowly increase intensity, frequency, and duration over time 1, 6
• For those completely inactive, beginning with 10 minutes once or twice daily and slowly increasing is appropriate 1

Common Pitfalls

• Low awareness: Only 36% of US adults are aware of physical activity guidelines, and less than 1% know the specific recommendations 1, 2
• Low adherence: Only about 50% of Americans meet the aerobic guidelines, and even fewer meet both aerobic and strength training recommendations 1, 2
• Sedentary behavior remains high even among those who exercise—sitting for prolonged periods carries independent health risks that must be addressed separately 1, 2
• Gradual progression is essential to minimize injury risk and maximize long-term adherence 2, 6

Additional Considerations

• Physical activity includes not just structured exercise but also leisure activities, transportation (walking/cycling), occupational work, household chores, and sports 2
• A goal of 10,000 steps daily is ideal, incorporating both activities of daily living and approximately 30 minutes of structured activity 2
• Self-monitoring with fitness tracking devices can support adherence 2
• For weight management specifically, higher volumes may be needed: 250+ minutes per week of moderate-intensity activity 2

The evidence is remarkably consistent across all major international guidelines (WHO, USA, UK, Canada, Australia, and European countries), with the 2020 WHO guidelines and 2018 US Physical Activity Guidelines representing the most recent authoritative sources 1, 3. The key message is that some activity is always better than none, and benefits increase progressively with more activity up to 300 minutes per week 1, 2, 3.