How Much Exercise Do You Really Need?
The evidence-based weekly targets for adults and older adults.
The weekly baseline
Adults should get 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity each week, plus muscle-strengthening on two days.
Some is better than none
Even 10 minutes a day cuts risk compared with none. The biggest gains come from moving from inactive to a little active.
Mix it up
Include cardio, strength, balance and mobility. Older adults gain most from adding balance work to prevent falls.
Try it: Calories Burned by Activity
Example with sample values. Open the full calculator →
Jogging (8 km/h)290.5 kcal
MET value8.3
Calories = MET × body weight (kg) × hours. Intensity and fitness change the true value.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.