The short version
- Aim for 150 to 300 minutes of moderate aerobic activity, or 75 to 150 vigorous, per week.
- Add muscle-strengthening work on 2 or more days.
- Some is better than none. Start where you are.
The U.S. Physical Activity Guidelines give a clear target for adults: 150 to 300 minutes a week of moderate aerobic activity (or 75 to 150 vigorous), plus muscle-strengthening activities for all major muscle groups on at least 2 days. The CDC notes you can spread it out, like 30 minutes on 5 days.
A simple week
- Mon: strength (full body), 30 to 40 min
- Tue: brisk walk, 30 min
- Wed: rest or mobility
- Thu: strength (full body)
- Fri: walk, swim or cycle, 30 min
- Sat: longer easy activity, 45 to 60 min
- Sun: rest
Long shifts on your feet change the math. See Lesson 2: Work already counts as load, and build your own week in the workout plan builder.
Do this today
Count your active minutes from the last 7 days. Pick one day to add 15 minutes.
Questions people ask
Is it okay to work out every day?
Light activity daily is fine. Give each muscle group recovery between hard strength sessions.
What if I only have 2 days?
Two full-body strength sessions plus daily walking covers a lot of the guideline.
Do short workouts count?
Yes. Activity of any length adds up.
Sources
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
- CDC. Adult Activity: An Overview (Dec 20, 2023). Checked October 9, 2026.
- American College of Sports Medicine. Quantity and quality of exercise for developing and maintaining fitness in adults. Med Sci Sports Exerc, 2011. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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