How many minutes of exercise should an adult do per week?

WHO recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, or a combination, with up to 300 minutes of moderate activity for extra benefits.

Is walking enough exercise?

Brisk walking counts as moderate activity. Thirty minutes on five days a week meets the 150-minute target, but WHO also recommends muscle-strengthening activity on 2 or more days a week.

How do I know if my activity is moderate?

During moderate activity you breathe faster and feel warmer, and you can talk but not sing.

Do older adults need different exercise?

Adults 65 and over have the same aerobic and strength targets, and WHO adds balance activities to help prevent falls on 3 or more days a week.

How Much Exercise Do Adults Need? WHO Guide

Physical activity is any movement of your body that uses energy, from walking and cycling to sport and play. Yet WHO estimates that 31% of adults worldwide, about 1.8 billion people, are not active enough. People who are not active enough have a 20 to 30% higher risk of death than those who are.

What does WHO recommend for adults aged 18 to 64?

At least 150 minutes of moderate-intensity activity a week, or at least 75 minutes of vigorous-intensity activity, or a mix of the two.
For extra health benefits, build up to 300 minutes of moderate activity a week, or the equivalent.
Muscle-strengthening activities that work the major muscle groups on 2 or more days a week.

For example, 150 minutes is 30 minutes of brisk walking on five days a week.

What about adults aged 65 and over?

The same targets apply: 150 minutes of moderate or 75 minutes of vigorous activity a week, up to 300 minutes for extra benefit, and muscle strengthening on 2 or more days. Older adults, especially those with poor mobility, should also do activities that improve balance and help prevent falls on 3 or more days a week.

How can you tell moderate from vigorous activity?

Moderate activity raises your heart rate and makes you breathe faster and feel warmer. A simple test: you can still talk, but you cannot sing. Examples include brisk walking, cycling, dancing, hiking and doubles tennis.

Vigorous activity makes you breathe hard and fast, so you cannot say more than a few words without stopping for breath. Examples include running, swimming, fast cycling, climbing stairs, football, skipping rope, aerobics and martial arts.

What counts as muscle strengthening?

carrying heavy shopping bags
lifting and carrying children
push-ups, sit-ups and other bodyweight exercises
lifting weights or using resistance bands
yoga or heavy gardening

How can you fit activity into a busy week?

Remember that some activity is better than none. Start where you are and build up.
Spread activity across 4 to 5 days a week, or do some every day.
Walk or cycle for short trips where it is safe to do so.
Cut down on time spent sitting or lying down, and break up long periods of sitting by getting up and moving.

What are the health benefits?

According to WHO, regular activity in adults lowers the risk of early death, death from heart disease, high blood pressure, some cancers and type 2 diabetes. In older adults it also lowers the risk of falls.

When to see a doctor

If you have a long-term condition such as heart disease, talk to a doctor before starting a new exercise plan so you know what is safe for you. Start slowly and increase gradually.

Stop exercising and get medical advice if you have:

chest pain
shortness of breath that is not normal for you
dizziness
an irregular heartbeat

If chest pain is severe or you have difficulty breathing, get emergency help right away. In Pakistan, call Rescue 1122.

In an emergency call Rescue 1122 where the service is available, or go to the nearest hospital emergency department.

Last reviewed against the sources above: 22 September 2026. This page gives general health information only. It is not medical advice and does not replace a doctor. See our editorial policy.