According to the U.S. Department of Health and Human Services, here’s the weekly minimum recommended for most healthy adults:

Aerobic Activity

• At least 150 minutes of moderate activity (like brisk walking, light cycling, or swimming), or
• At least 75 minutes of vigorous activity (like running, HIIT, or intense cardio dance), or
• A mix of both

Spread this out over the week. Even small chunks of 10–15 minutes count—and they add up.

Strength Training

• At least 2 sessions per week
• Target all major muscle groups (legs, core, chest, back, arms, shoulders)
• Use resistance that tires you out in 12 to 15 reps

Strength work can include free weights, resistance bands, machines, or bodyweight exercises like squats and push-ups.

Need to Lose Weight or Meet Specific Goals?

If you’re aiming for weight loss or body recomposition, you may need 300 minutes or more of moderate exercise per week, plus consistent strength training.

And remember: the best exercise is the one you’ll actually do—so choose something that fits your lifestyle and feels sustainable.

You don’t need to be an athlete or have a perfect plan to start feeling better. You just need to begin.

Even small amounts of physical activity can make a difference. Move more today, and your future self—body, mind, and spirit—will thank you for it.

Before starting any new fitness routine, especially if you have a chronic condition or haven’t exercised in a while, check in with your healthcare provider. Safety first—then, move often and with joy.