How much exercise should adults get every week?
If you think your occasional walk to the fridge counts as exercise, you might be in for a surprise! According to health experts and global guidelines, adults need significantly more physical activity than most people realize. So, how much exercise should adults actually get every week? The answer could transform your life — and maybe even save it.
The World Health Organization (WHO) and U.S. Centers for Disease Control and Prevention (CDC) recommend that all adults should aim for at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity aerobic activity. This could include brisk walking, cycling, swimming, jogging, or even dancing — anything that gets your heart rate up. Additionally, it’s recommended to engage in muscle-strengthening activities involving major muscle groups on two or more days a week. This means lifting weights, doing bodyweight exercises like squats and pushups, or engaging in yoga and pilates.
But wait, there’s more. New research shows that spreading your workouts evenly throughout the week is key to preventing burnout and reducing the risk of chronic diseases like diabetes, hypertension, and heart disease. Inactive lifestyles have been linked to early death and mental health issues. That’s right — just sitting around all day may be silently damaging your body and brain!
The good news? You don’t have to become a gym rat. Even breaking up your routine into short, 20–30 minute sessions across the week can do wonders. You could go for a walk in the morning, take the stairs, dance in your living room, or do squats during Netflix ads. Every movement counts.
Still wondering if it’s worth the effort? Regular physical activity not only helps you maintain a healthy weight, but also improves your sleep, sharpens your focus, boosts mood, and strengthens your immune system. In fact, some experts call exercise “the miracle drug” we all have access to — but rarely use enough.
So, whether you’re in your 20s or your 60s, it’s never too late to get moving. Start small, stay consistent, and build your fitness step by step. Trust us — your body and mind will thank you!
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