How Much Exercise Do You Need Each Week?

Most adults need 150 to 300 minutes of moderate-intensity aerobic activity a week, such as brisk walking, or 75 to 150 minutes of vigorous activity, such as running, or a mix of the two. On top of that, they should do muscle-strengthening activities that work all the major muscle groups on at least 2 days a week. That’s the advice in the current US Physical Activity Guidelines for Americans (HHS). If you can’t reach those numbers yet, anything still helps. The same guidelines say some physical activity is better than none, and adults who sit less and do any amount of moderate-to-vigorous activity gain some health benefits (same source).

The weekly targets for adults

The second edition of the US guidelines came out in 2018. It was the first update since the original 2008 edition (Piercy et al., 2018), and it’s still the current edition. HHS is preparing a 2027 supplement on steps and muscle-strengthening activity, and the 2018 recommendations stay in place until then (ODPHP).

What	How much each week	Examples
Moderate aerobic activity	150 to 300 minutes	Walking fast, water aerobics, cycling on level ground
Or vigorous aerobic activity	75 to 150 minutes	Jogging or running, swimming laps, cycling fast or on hills
Muscle-strengthening activity	2 or more days, all major muscle groups, moderate or greater intensity	Lifting weights, resistance bands, push-ups

The targets come from the HHS key guidelines for adults (HHS), and the examples come from the CDC (CDC). You can also mix moderate and vigorous activity. Based on those ranges, a minute of vigorous activity counts about the same as two minutes of moderate. Adults get additional health benefits from going beyond the equivalent of 300 minutes of moderate activity a week (HHS).

Moderate or vigorous: the talk test

You don’t need a heart rate monitor to tell the difference. The CDC uses a simple talk test. During moderate activity you can talk but can’t sing the words to a song. During vigorous activity you can’t say more than a few words without pausing for a breath (CDC). HHS notes that intensity depends on your fitness, so the same activity can be moderate for one person and vigorous for another (ODPHP).

High-intensity interval training is one way to get vigorous minutes in a short session. Our guide to what HIIT is explains how it works and who should take care with it.

What counts as muscle-strengthening

The CDC lists lifting weights, working with resistance bands, bodyweight exercises such as push-ups or sit-ups, digging in a garden, and some yoga postures. It suggests 8 to 12 repetitions per exercise as one set, working to the point where another repetition would be hard to do without help. Do at least one set, and two or three for more benefit (CDC).

None of that needs a gym. A bodyweight workout for beginners covers the major muscle groups at home. For more on structuring strength sessions, see how many sets and reps to do and how often to lift weights.

You don’t need long workouts

The 2008 guidelines only counted activity done in bouts of at least 10 minutes. The second edition removed that requirement (HHS) to encourage people to move more and sit less throughout the day (ODPHP). HHS also says even short episodes of activity are beneficial (HHS).

The guidelines prefer aerobic activity to be spread throughout the week (same source). The CDC gives one simple way to do that: 30 minutes a day, 5 days a week. You can also break the time into smaller chunks (CDC).

How the US and WHO guidelines compare

The World Health Organization published its own guidelines in 2020, two years after the US second edition, which makes them the newer of the two. For adults they match the US numbers: 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous aerobic activity a week, plus muscle-strengthening on 2 or more days. WHO also counts activity bouts of any length (Bull et al., 2020). Both also tell adults to cut down on time spent sitting. The WHO guidelines say replacing sedentary time with activity of any intensity, even light, brings health benefits (same source).

They differ in a few details for other groups:

• For older adults, WHO says to do the balance and strength work on 3 or more days a week (Bull et al., 2020). The US guidelines include it in weekly activity but don’t name a number of days (HHS).
• For children and teens, the US guidelines say 60 minutes or more every day for ages 6 to 17 (HHS). WHO says an average of 60 minutes a day across the week for ages 5 to 17 (Bull et al., 2020).
• For young children, the US guidelines cover ages 3 to 5, while WHO covers children under 5 in separate guidelines (WHO).

Older adults, kids and pregnancy

Older adults

The adult targets apply. HHS adds that older adults should do multicomponent activity that combines balance training with aerobic and muscle-strengthening work. They should judge their effort by their own fitness level. When chronic conditions rule out 150 minutes of moderate activity a week, they should be as active as their abilities and conditions allow (HHS).

Children and teens (6 to 17)

Children and teens need at least 60 minutes of moderate-to-vigorous activity a day, mostly aerobic. Vigorous activity, muscle-strengthening and bone-strengthening should each come up on at least 3 days a week as part of that hour (HHS).

Preschoolers (3 to 5)

HHS gives no minute target in its key guidelines. It says they should be physically active throughout the day, and that adult caregivers should encourage active play that includes a variety of activity types (HHS).

Pregnancy and the first year after birth

HHS recommends at least 150 minutes of moderate-intensity aerobic activity a week, spread through the week. Women who regularly did vigorous activity or were physically active before pregnancy can continue. HHS also says pregnant women should be under the care of a health care provider and can ask that provider whether or how to adjust their activity (HHS). WHO’s recommendation for pregnancy is also at least 150 minutes of moderate activity a week (Bull et al., 2020).

If you have a health condition or are just starting

Adults with chronic conditions or disabilities who are able should follow the same adult targets. Those who can’t should be active according to their abilities and avoid inactivity. HHS also says adults with chronic conditions or symptoms should be under the care of a health care provider (HHS). The CDC adds that you should talk to your doctor before starting vigorous activity if you have been inactive, have a disability, or have overweight (CDC).

If you’re inactive now, HHS advice is to “start low and go slow”: begin with lower-intensity activities and gradually do them more often and for longer (HHS). A home workout plan can help you lay out a week. Our guide on how to make exercise a habit covers what research says about making the routine stick.