Adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week, which breaks down to about 30 minutes a day, 5 days a week. Alternatively, 75 minutes of vigorous-intensity aerobic activity weekly is also sufficient, or an equivalent combination of moderate and vigorous activity spread throughout the week. In addition, adults should perform muscle-strengthening activities involving all major muscle groups on at least 2 days per week

. For even greater health benefits, increasing moderate-intensity aerobic activity to 300 minutes per week or more is recommended. This level of activity can help with weight loss and maintaining weight loss

. The exercise can be broken into shorter sessions throughout the day and does not have to be done all at once. Moderate-intensity activities include brisk walking, cycling, swimming, or mowing the lawn, while vigorous activities include running, swimming laps, or aerobic dancing

. In summary:

• Moderate-intensity aerobic activity: 150 minutes per week (e.g., 30 minutes/day, 5 days/week)
• OR Vigorous-intensity aerobic activity: 75 minutes per week
• Muscle-strengthening: At least 2 days per week targeting all major muscle groups
• More benefits: Up to 300 minutes or more of moderate activity weekly

This approach supports physical and mental health and reduces risk of chronic diseases and mortality