How many minutes of exercise should adults do daily?

Health officials say adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, translating to roughly 22 minutes per day of moderate exercise or about 11 minutes per day of vigorous exercise. Many practitioners recommend 30 minutes on most days to build sustainable habits. The U.S. Centers for Disease Control and Prevention, the World Health Organization and the American Heart Association outline these targets and emphasize muscle-strengthening activities two or more days weekly.

Experts note intensity matters. Moderate activities include brisk walking, dancing or gardening; vigorous activities include running or aerobic cycling. Officials also stress that activity can be accumulated in shorter bouts; three 10-minute sessions count toward the daily total. For older adults and those with chronic conditions, healthcare providers should tailor plans and monitor safety.

Research links meeting these targets with reduced risk of cardiovascular disease, diabetes and premature mortality. The agencies cited systematic reviews showing incremental benefits with greater amounts of activity and improved outcomes when strength training is added. Public health specialists say realistic goals and gradual increases enhance adherence.

Community programs and workplaces are responding with flexible scheduling, walking groups and on-site fitness options. Urban planners and employers are urged to remove barriers, improve access and support equitable opportunities for movement across age and income groups. Public messaging and clinical counseling remain central to increasing participation and addressing disparities in access to safe, local places for exercise and funding.

While a precise number of minutes may vary by individual needs, the consensus remains clear: adults should target roughly 150 minutes per week of moderate activity — about 22 minutes per day — or an equivalent mix of intensity, and include strength training twice weekly. Healthcare providers can help patients set tailored plans and track progress.