How Much Exercise Per Day? (By Goal)
- General health & longevity: Average ~22–30 min/day moderate (or ~11–15 min/day vigorous) and add 2+ strength days/week. Any extra up to ~45 min/day moderate yields additional benefits.
- Weight loss / keeping weight off: Many people benefit from 200–300+ min/week moderate (≈ 30–45 min/day) plus strength 2–3 days/week—paired with nutrition changes.
- Time-crunched: Mix in short vigorous bursts (stairs, fast uphill walks, “one-minute pushes”)—brief bouts still count toward totals.
What Counts as Moderate vs. Vigorous?
Talk test: Moderate = you can talk but not sing; Vigorous = talking is hard. Examples below.
- Brisk walking (≈3–4 mph), easy cycling, water aerobics
- Mowing/yardwork, doubles tennis, casual laps in the pool
- Running/jogging, stair or hill repeats, fast cycling
- HIIT intervals, singles tennis, lap swimming at effort
Weekly Templates (Pick One)
- Mon–Fri: 30 min brisk walk or light spin
- Tue & Thu: + 20–30 min full-body strength after or separate
- 3 sessions × 40–50 min moderate cardio
- + 2 strength sessions on non-cardio days
- Most days: 2–4 × 1–2 min hard stair/hill bouts between tasks
- + two 20–30 min moderate walks
- + 2 strength sessions/week
Special Populations
Kids & Teens (6–17)
60 minutes/day moderate-to-vigorous, with vigorous, muscle- and bone-strengthening across the week.
Older Adults (65+)
Same totals as adults, plus balance work 3+ days/week (e.g., tai chi, single-leg stands). Adjust for chronic conditions as needed.
Pregnancy & Postpartum
Target 150 min/week moderate (e.g., brisk walking, stationary cycling) + light strength; avoid activities with high fall/abdominal-trauma risk.
Do Short Bouts Count?
Yes. The current U.S. guidelines removed the old 10-minute minimum. All movement counts—accumulate it however your day allows.
How to Progress Safely
- Increase either time or intensity by ~10% per week.
- Alternate hard/easy days; prioritize sleep and protein.
- If you’re very deconditioned or managing conditions, start with light walks and mobility; build gradually.
CEK Picks to Support Your Plan
- High-protein meal plans for recovery and satiety
- Protein snacks for easy hits between sessions
- Nutrition info for macros & heating
FAQs
What’s the minimum per day that still moves the needle?
Even ~11 minutes/day moderate (≈75 min/week) is linked to meaningful risk reduction. More toward 150–300 min/week is better for broad benefits.
Does walking count?
Absolutely—brisk walking is a textbook moderate activity. Add hills or short pushes to edge into vigorous when you’re ready.
How many strength days?
At least 2 days/week training all major muscle groups; 2–3 days works well for most goals.
Weight loss: how much is realistic without changing food?
Exercise alone can help but works best with nutrition changes. Many people need 200–300+ min/week moderate plus strength to see meaningful changes, then stick near that to prevent regain.
I sit a lot. Does light movement help?
Yes—move more, sit less. Light activity breaks (short walks, stretch) help offset sedentary time and make it easier to hit your totals.
