How Much Exercise Do You Really Need?

We all know we should exercise, but how much is enough? The answer depends on your goals, but health organizations have clear guidelines for general well-being.

The Guidelines

The World Health Organization (WHO) and CDC recommend that adults aim for:

• 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking).
• OR 75 minutes of vigorous-intensity aerobic activity per week (e.g., running).
• PLUS 2 days of muscle-strengthening activities (e.g., lifting weights, bodyweight exercises).

Breaking It Down

150 minutes sounds like a lot, but it's just 30 minutes a day, 5 days a week. You can even break that down into three 10-minute walks.

The Benefits

Meeting these minimums significantly reduces your risk of:

• Heart disease
• Type 2 diabetes
• Some cancers
• Depression and anxiety

Starting from Zero?

If you are currently inactive, don't worry about hitting 150 minutes immediately. Start with 10 minutes a day. Any movement is better than no movement. Consistency beats intensity every time.