Movement

How Much Physical Activity Do You Need Each Week?

Published 2026-10-31 · Educational guide

Quick answer: The CDC recommends at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity. Adults should also do muscle-strengthening activities on two or more days per week.

The guideline

The CDC recommends at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, or an equivalent mix. This can be broken into shorter sessions, such as 30 minutes on five days.

150 minutes of moderate activity (brisk walking, cycling, dancing)
Or 75 minutes of vigorous activity (jogging, running)
Muscle-strengthening on two or more days per week

How many adults meet it

A CDC report on 2024 data found that only 47.2% of U.S. adults met federal guidelines for aerobic activity.

What counts as moderate

Moderate activity makes you breathe harder and your heart beat faster, but you can still talk. Brisk walking is a common example.

Frequently asked questions

Can I split 150 minutes across the week?

Yes. You can do 30 minutes on five days, or shorter sessions, as long as they add up.

Is walking enough exercise?

Brisk walking can count toward the 150-minute guideline. Add muscle-strengthening activities at least two days a week for full benefit.

Sources

This article is for education only and doesn’t replace care from a licensed professional. Before buying any product or changing a treatment, consult your dentist or physician.