How Much Movement Do You Really Need?

The answer might surprise you.

The Number to Know

150 minutes/week

For most adults, health guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week — or 75 minutes of vigorous-intensity activity, or an equivalent combination.

 ≈ 21 MINUTES A DAY 

 Ways to Move

More activities count than you might think.
Walking, cycling, running, working out and other activities can all contribute to your weekly physical activity. 
What matters is how much you move and the intensity of the activity.

 It All Adds Up 

You don’t have to do it all at once.
A walk in the morning. A bike ride in the park. A workout later in the day.
Small amounts of movement can add up across your week.

Don’t Forget Strength

2+ DAYS / WEEK
Adults are also recommended to include muscle-strengthening activities on two or more days each week, working the major muscle groups.
Weights, resistance bands and bodyweight exercises can all be part of strength training.

 Move Comfortably

The right clothing and footwear can help make movement more comfortable and enjoyable.
Choose clothing that gives you freedom to move and footwear that fits the activity, environment and your individual needs.

 Move More. Live Healthier. 

Regular physical activity supports your heart, muscles and bones, can improve sleep and mental well-being, and helps you stay active and independent as you age.
Every move is an investment in your health.

BUILT FOR MORE.

Built4Move

Sources & Health Information

The physical activity recommendations and health information on this page are based on guidance from recognized public health organizations, including the World Health Organization (WHO) and the U.S. Centers for Disease Control and Prevention (CDC).

General guidelines for adults recommend at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity, or an equivalent combination, along with muscle-strengthening activities on 2 or more days per week.

Regular physical activity is associated with benefits for cardiovascular health, muscles and bones, sleep, mental well-being and healthy aging.

Sources: World Health Organization (WHO) — Physical Activity; U.S. Centers for Disease Control and Prevention (CDC) — Physical Activity Basics.

This content is provided for general educational purposes only and is not intended as medical advice. Individual physical activity needs may vary. Consult a qualified healthcare professional if you have questions or concerns about physical activity and your health.