How Much Exercise Do Adults Need Each Week?
Adults should aim for at least 150 minutes of moderate activity a week (for example 30 minutes, 5 days a week) or 75 minutes of vigorous activity, plus muscle-strengthening exercises on at least 2 days. Any activity is better than none, and short bouts count.
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Key takeaways
- At least 150 minutes of moderate or 75 minutes of vigorous activity a week, or a mix of both.
- Muscle-strengthening activities on 2 or more days a week, working all major muscle groups.
- Moderate means you can talk but not sing; vigorous means you can only say a few words.
- Break up long periods of sitting. Some activity is always better than none.
On this page
The weekly target in one table
| Type of activity | How much | Examples |
|---|---|---|
| Moderate aerobic | 150 minutes a week | Brisk walking, cycling, dancing, water aerobics, hiking |
| or vigorous aerobic | 75 minutes a week | Running, swimming, fast cycling, football, skipping |
| plus muscle-strengthening | 2 or more days a week | Weights, resistance bands, push-ups, yoga, pilates, heavy gardening |
You can also mix moderate and vigorous activity. As a rough guide, 1 minute of vigorous activity gives similar benefits to 2 minutes of moderate activity. Going beyond these amounts brings even more health benefits.
How to tell moderate from vigorous
- Moderate: your heart rate and breathing go up and you feel warmer. You can still talk, but not sing.
- Vigorous: you breathe hard and fast. You can't say more than a few words without pausing for breath.
Most moderate activities become vigorous if you put in more effort, for example walking uphill or cycling faster.
Why it's worth it
According to the WHO, regular physical activity in adults is linked to a lower risk of early death, heart disease, high blood pressure, type 2 diabetes, some cancers and falls, and to better mental health, thinking skills and sleep. The WHO also reports that people who are not active enough have a 20% to 30% higher risk of death than people who are sufficiently active.
Yet the WHO estimates that 31% of adults worldwide don't meet the recommended levels.
Fitting 150 minutes into a busy week
You don't need to do it all at once. Some practical patterns:
- 30 minutes, 5 days a week, for example a brisk walk at lunchtime.
- Three 10-minute walks a day on weekdays.
- Active travel: walk or cycle part of your commute.
- Two 20-minute strength sessions at home with body-weight exercises or resistance bands.
Strength training: don't skip it
Muscle-strengthening activity should work all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. Do each exercise until you need a short rest before repeating it. It doesn't require a gym: carrying heavy shopping, stair climbing, squats, push-ups against a wall and yoga all count.
Sit less
Long periods of sitting carry their own risks. Break up screen time and desk work by standing or moving every so often, taking calls on your feet, or using the stairs.
Before you start
Speak to a doctor first if you haven't exercised for a long time, or if you have a heart condition, high blood pressure, diabetes, joint problems or other concerns. Start gently and build up. Our guide to walking for health is an easy first step.
Common questions
Can I do all 150 minutes at the weekend?
Activity spread across the week is recommended (the NHS suggests over 4 to 5 days, or every day), but the guidelines also stress that any activity is better than none. If weekends are all you have, being active then still brings benefits.
Does housework or gardening count?
Yes, if it raises your heart rate and breathing. Heavy gardening such as digging can also count as muscle-strengthening activity.
I haven't exercised for years. Where do I start?
Start small, for example with a 10-minute brisk walk each day, and build up gradually. Speak to a doctor first if you have a medical condition or concerns.
Sources
- Physical activity guidelines for adults aged 19 to 64 (opens in a new tab) — NHS
- Adult Activity: An Overview (opens in a new tab) — Centers for Disease Control and Prevention (CDC)
- Physical activity — fact sheet (opens in a new tab) — World Health Organization
