Let’s talk about how much exercise per week is enough to feel good, move better, and keep our bodies in check. Whether you’re just starting out or trying to stay on track, knowing the right amount of movement each week can make a big difference. And just so we’re clear: we’re not doctors—so if you have specific health concerns, check in with a healthcare pro before jumping into anything new.
Most health experts recommend this weekly exercise goal:
That might sound like a lot, but it can be broken down easily. For example:
And remember, these are general recommendations. If you’re starting out, ease in slowly. Even walking for 10 minutes a day is a win.
Let’s break this down a bit more:
Moderate-intensity exercise makes you breathe a little harder but still lets you talk. You might start to feel warm and your heart rate will increase. Some good options include:
Vigorous-intensity exercise is where you’ll probably need to catch your breath. You may not be able to say more than a few words without stopping for air. These are things like:
Mixing both moderate and vigorous activities is a great way to keep things interesting.
There’s a reason everyone talks about the benefits of moving more. Regular exercise can:
Exercise isn’t just about how you look—it’s about how you feel and function day to day.
You don’t need fancy equipment or a pricey gym to meet your weekly goals. Daily life offers lots of ways to sneak in movement:
If you sit at a desk a lot, try standing while on calls or doing leg stretches under your desk. Little things add up fast.
Cardio gets all the attention, but strength training is just as important. It helps you:
You don’t need weights to do strength training either. Try:
Just 20 minutes a couple times a week can make a big difference over time.
These are the secret weapons of long-term health. Adding flexibility and balance work to your routine helps with posture, mobility, and avoiding falls (especially as we get older).
Some great options:
You don’t have to be a gymnast—just keep your body moving in different ways.
Let’s say you’re aiming for 150 minutes of movement this week. Here’s one way to make that happen:
Monday: 30-minute brisk walk Tuesday: 15-minute strength workout + 15-minute stretch Wednesday: Rest or light activity like walking the dog Thursday: 30-minute dance workout Friday: 15-minute yoga + 15-minute walk Saturday: Hike, bike ride, or sports (45 minutes) Sunday: Rest or gentle movement
Total: 150 minutes. Boom.
Switch things up each week to keep it fresh. New classes, new trails, or even new playlists can help you stay excited.
Don’t Forget About Recovery
More exercise isn’t always better. Your body needs rest, too. Rest days help:
Muscles repair and grow stronger
Prevent overuse injuries
Keep motivation high
That doesn’t mean doing nothing. Light stretching, a short walk, or some yoga can be great for active recovery.
How to Stay on Track Without Burning Out
We get it—it’s easy to fall off the wagon. Here are some tips to keep things going:
Set small, realistic goals: Instead of “work out every day,” try “move three times this week.”
Track your wins: Use a journal or app to see your progress.
Join a community: Online groups, local classes, or even a workout buddy can keep you motivated.
Celebrate milestones: Hit your goal for the week? Treat yourself to something fun (not just food-related).
And if you miss a day (or a week)? That’s okay. Just start again. You’re building a habit, not aiming for perfection.
Movement for Every Body
No matter your age, size, or ability—there’s a form of movement out there for you. Some folks love dance, others love lifting. Some prefer a long walk in the morning, others like stretching at night.
If you’re recovering from an injury or dealing with chronic pain, talk to a physical therapist or your doctor about safe ways to move. Low-impact options like swimming, resistance bands, or chair yoga can work wonders.
Kid-Friendly Fitness Ideas
Getting the whole family moving is a win-win. Try:
Family bike rides
Dance parties in the living room
Nature scavenger hunts
Walking to the park instead of driving
Playing frisbee or catch
If kids see you having fun with fitness, they’ll be more likely to stay active too.
Exercise and Mental Health
Physical activity is a powerful tool for mental wellness. Regular movement helps:
Reduce symptoms of depression and anxiety
Boost self-esteem
Improve sleep
Increase focus and mental clarity
Even a short walk can clear your mind and lift your mood. That’s reason enough to get moving!
Busy week? No problem. Try:
You don’t have to do it all at once. Movement is movement—however it fits your life.
A healthy amount of exercise is about 150 minutes of moderate activity or 75 minutes of vigorous activity each week, plus two days of strength training.
Yes! If you’re doing it five days a week, that’s 150 minutes—just what most experts recommend.
Absolutely. Brisk walking is a great moderate-intensity exercise and it totally counts.
Yes, that’s 180 minutes—more than the weekly goal for moderate activity. You’re doing great!
Exercise doesn’t have to be scary or stressful. A little movement every day adds up, and your body will thank you for it. Just find what works for you, stick with it, and have some fun along the way.
And again—we’re not doctors. Always talk to a pro if you’re unsure about what’s right for you or have health issues that need special care.
Let’s keep moving. You’ve got this.
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