How many minutes should I exercise each day?

Public health experts say adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous activity, rather than focusing on an exact daily number. The Centers for Disease Control and Prevention and the World Health Organization recommend that level to reduce risk of heart disease, diabetes and early death, clinicians and exercise physiologists told reporters.

Those weekly targets translate into practical daily plans: 150 minutes per week can mean about 30 minutes on five days, while spread across seven days it equals roughly 21 minutes per day. For those preferring vigorous exercise, 75 minutes per week equals about 11 minutes per day when averaged over a week, or about 25 minutes on three separate days.

Experts emphasize that activity can be accumulated in shorter bouts and still count toward the target. Brisk walking, cycling at a casual pace and water aerobics are examples of moderate-intensity activities; running, fast cycling and competitive sports are typically vigorous. Strength training for major muscle groups should be added at least two days per week, clinicians advised.

Health professionals recommend starting slowly and increasing duration and intensity over weeks, particularly for people with chronic conditions or who are sedentary. A primary care clinician can help personalize goals, evaluate risks and suggest safe progression.

Exercise physiologists highlighted benefits beyond cardiovascular health: improved mood, better sleep, stronger bones and preserved independence with age. Population research and randomized trials underlie these recommendations, lending credibility to the guidance.

Public messaging should stress consistency and attainable steps: aim for the weekly targets, mix moderate and vigorous activity, and include strength work. Those with symptoms such as chest pain, dizziness or severe shortness of breath should stop and seek medical evaluation. Experts encourage tracking progress and celebrating small sustainable improvements as recommended.