How Much Exercise Per Day? (Exact Minutes by Goal)

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.

Weekly Templates (Pick One)

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.