How many minutes of exercise should I do daily?

Public health officials advise adults to pursue regular physical activity, noting concrete daily targets improve cardiovascular and metabolic health. National guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity activity, according to the U.S. Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO). That translates into roughly 20 to 30 minutes of moderate exercise daily or about 11 to 15 minutes of vigorous exercise a day, experts say. Clinicians and exercise physiologists frame these amounts as achievable targets that can be met through brisk walking, cycling, swimming, or similar activities. Authorities also recommend muscle-strengthening activities on two or more days per week to support bone health and functional capacity. Research cited by public health bodies indicates that benefits accrue even with shorter, accumulated bouts of movement, and that light-intensity activity and reduced sedentary time produce measurable gains. Experts urge individualized plans, noting that age, chronic conditions, and mobility affect safe intensity and duration. Primary care consultation is advised before beginning vigorous programs, especially for people with known cardiovascular risk factors. Wearables and activity logs are recommended tools to monitor progress and encourage adherence. Public health communicators emphasize gradual progression, adequate rest, and attention to technique to reduce injury risk. With steady implementation of evidence-based guidance, most adults can achieve meaningful health gains by aiming for roughly 20 to 30 minutes of moderate activity each day and strength training twice weekly — a balanced approach endorsed by clinicians and public health agencies. Those who prefer vigorous exercise can meet weekly recommendations in shorter daily sessions, but specialists caution that proper warm-up, gradual intensity increases, and periodic medical review optimize safety and long-term adherence for sustained health benefit for diverse populations. Individuals uncertain about appropriate levels should seek expert advice