How many minutes should adults exercise each day?

Health officials reiterate that adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week — roughly 30 minutes on five days — or 75 minutes of vigorous activity, with muscle-strengthening exercises on two or more days. The Centers for Disease Control and Prevention and the World Health Organization endorse the targets as the minimum for substantial health benefits, officials say.

Public health communicators explained that the 150-minute benchmark can be met through brisk walking, cycling, or similar activities that raise heart rate and breathing. Shorter sessions accumulated throughout the day also contribute, and additional activity confers greater benefit. Officials emphasized that strength training targeting all major muscle groups at least twice weekly complements aerobic work and reduces age-related decline.

Experts from health agencies framed the guidance within evidence-based practice. The recommendations, drawn from systematic reviews of population studies, are intended to lower risks for heart disease, stroke, diabetes and several cancers. They also cited improvements in mental health and functional independence among older adults. Officials noted that people with chronic conditions should consult clinicians to tailor intensity and progression.

Practical advice was offered for busy adults: start with moderate walks of 10 to 20 minutes, incorporate active commuting, and use stair climbing or household tasks to increase daily movement. Older adults and those with mobility limitations should prioritize balance and flexibility training alongside aerobic and strength work.

The advisory stressed incremental goals and professional supervision when needed. By aligning personal targets with the 150-minute weekly minimum (or its vigorous-equivalent), adults may achieve measurable gains in longevity and quality of life, health authorities concluded. The article relied on guidance from authoritative public health agencies and peer-reviewed evidence; readers seeking personalized plans were urged to consult licensed clinicians or certified exercise professionals for experienced, expert care and clear documentation, resources.