150 minutes sounds like a lot, but it works out to about 30 minutes, five days a week, and every bit of movement counts.
Key ideas
- Adults should aim for 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, or a mix of the two.
- Muscle-strengthening activities are recommended on at least 2 days a week.
- Some activity is better than none, and short bouts count.
- The talk test is a quick guide: during moderate activity, you can talk but not sing.
The Physical Activity Guidelines for Americans, published by the US Department of Health and Human Services, set out how much activity people need for substantial health benefits. The current edition, the second, came out in 2018.
The weekly targets for adults
| Type | How much |
|---|---|
| Moderate aerobic activity | 150 to 300 minutes a week |
| Or vigorous aerobic activity | 75 to 150 minutes a week |
| Muscle-strengthening activity | At least 2 days a week |
You can also combine the two. As a rough guide, one minute of vigorous activity counts about the same as two minutes of moderate activity.
The guidelines also say adults should move more and sit less throughout the day, and that some physical activity is better than none.
Moderate or vigorous?
The CDC’s talk test is an easy way to tell:
- Moderate: you can talk, but not sing. Examples include brisk walking, doubles tennis, water aerobics and general yard work.
- Vigorous: you can’t say more than a few words without pausing for breath. Examples include running, swimming laps, singles tennis and cycling faster than 10 miles per hour.
What a week could look like
| Day | Activity |
|---|---|
| Monday | 30-minute brisk walk |
| Tuesday | 20 minutes of bodyweight exercises (squats, push-ups, lunges) |
| Wednesday | 30-minute easy bike ride |
| Thursday | Three 10-minute walks |
| Friday | 20 minutes of resistance band exercises |
| Saturday | 60 minutes of yard work or a long walk |
| Sunday | Rest or a gentle stroll |
That adds up to 150 minutes of moderate activity plus two muscle-strengthening sessions.
Small step
Break it up. Three 10-minute walks count just as much as one 30-minute walk, and they’re often easier to fit in. Our guide to walking more every day has ideas.
If you’re starting from zero
Don’t jump straight to 150 minutes. Start with what feels manageable, such as 5 to 10 minutes of walking a day, and build up over several weeks. Choosing activities you enjoy makes it much more likely you’ll keep going.
Older adults and other groups
Adults 65 and older should aim for the same targets as far as their abilities and conditions allow, and include activities that improve balance, such as tai chi. The guidelines also have separate recommendations for children, for pregnancy and after giving birth, and for people with chronic conditions or disabilities.
A note on health
If you have a chronic health condition, are pregnant or are recovering from an injury, ask a health care provider what type and amount of activity is right for you. Stop and get medical help if you have chest pain, severe shortness of breath or feel faint during exercise.
Put it in your calendar
Schedule activity like an appointment, and attach it to something you already do, such as a walk after lunch. Our guide to habit stacking shows how to make it automatic.
Still wondering?
Do short walks count?
Yes. The current guidelines dropped the old rule that activity had to last at least 10 minutes to count. Any moderate or vigorous activity adds up.
What counts as muscle-strengthening?
Activities that work your major muscle groups, such as lifting weights, using resistance bands, push-ups, squats or heavy gardening.
Do I need to see a doctor before starting?
Most people can safely start with light to moderate activity such as walking. If you have a chronic condition, are pregnant or have symptoms such as chest pain or dizziness, talk to a health care provider first.
This article is general information about everyday health habits, not medical advice. If you have a health condition, are pregnant or take regular medication, talk to your doctor or another qualified health professional before making big changes to your diet, activity or sleep. Figures come from US public health sources such as the CDC, HHS and the Dietary Guidelines for Americans.