How Much Exercise Should I Do?

Exercising regularly is one of the best things you can do for your health. It has many benefits, including improving your general health and fitness and lowering your risk of chronic diseases. To get the most benefits, follow these recommendations for the amount of exercise you need.

Aim to Get a Total of at Least 150 Minutes of Moderate-Intensity Aerobic Activity or 75 Minutes of High-Intensity Aerobic Exercise Each Week, or a Combination of Both

  • Try to get this amount of exercise several days a week. That’s better than trying to do everything in just a few days.
  • Sometimes you may not be able to allocate long periods to exercise. You can try breaking them into segments of 10 minutes or more.
  • Aerobic activities include brisk walking, jogging, swimming, and bicycling.
  • Moderate-intensity exercise means that you must be able to say a few sentences in a row but not be able to sing, for example.
  • High-intensity exercise means that while doing this physical activity, you cannot say a few words without having to stop for air.

Also, Do Strengthening Activities Twice a Week

  • Strengthening activities include lifting weights, working with elastic bands, and doing sit-ups and push-ups.
  • Choose activities that work all the different parts of the body: legs, hips, back, chest, abdomen, and arms. It is generally recommended to repeat exercises for each muscle group eight to 12 times per set.

For Preschool Children (Ages 3–5)

To help preschool children develop and grow, they must be physically active throughout the day.

This consists of practising structured and unstructured games. Structured play has an objective and is directed by an adult. Examples include playing a sport or playing a game. Unstructured play is free and creative, like playing in the park.

They Should Do 60 Minutes or More of Physical Activity Every Day, Most of It Moderate Intensity

  • Activities should vary and be appropriate for the age and physical development of the child.
  • Moderate-intensity aerobic activities include walking, running, jumping, playing in the yard, playing basketball, and bicycling.

In Addition, They Should Do Each of the Following Activities at Least Three Days a Week

High-intensity aerobic exercise, muscle strengthening, and bone strengthening:

  • High-intensity aerobic activities include running, jumping, and fast swimming.
  • Muscle-strengthening activities include playing in the park, climbing, and doing push-ups.
  • Bone-strengthening activities include jumping, playing volleyball, and other weight-bearing activities.

Seniors, Pregnant Women, and People With Continuing Health Problems

Older people, pregnant women, and those with chronic health problems should check with their healthcare provider about how much exercise they can safely do and which activities are suitable for them.

Exercise Suggestions

People who are trying to lose weight may need to exercise more. They may also need to adjust their diet to burn more calories than they consume. Setting realistic fitness goals can help you develop a consistent exercise routine and track your progress.

If you are not used to exercising, you may need to start slowly. You can gradually add more physical activity over time. The more you can comfortably do, the better, but try not to get overwhelmed. Do what you can and build up at your own pace. Doing a little exercise is always better than doing nothing.

Your exercise needs can also vary with your age. Read our guide on how often you should do physical activity according to your age to learn more about age-appropriate activity recommendations.

The amount of time you should exercise can also depend on what you want to achieve. Learn how long you should exercise according to your goals to help plan a routine that suits your needs.