How Much Should I Exercise?

For the greatest overall health benefits, experts recommend that you do
20 to 30 minutes of aerobic activity three or more times a week and some
type of muscle strengthening activity and stretching at least twice a
week. However, if you are unable to do this level of activity, you can
gain substantial health benefits by accumulating 30 minutes or more of
moderate-intensity physical activity a day, at least five times a week.

If you have been inactive for a while, you may want to start with less
strenuous activities such as walking or swimming at a comfortable pace.
Beginning at a slow pace will allow you to become physically fit without
straining your body. Once you are in better shape, you can gradually do
more strenuous activity.

The Weight-control Information Network (WIN) is a service of the
National Institute of Diabetes and Digestive and Kidney Diseases
(NIDDK), part of the National Institutes of Health. WIN provides
information on weight control, obesity, and nutritional disorders. WIN
responds to requests for information; develops, reviews, and distributes
publications; and develops communications strategies to encourage
individuals to achieve and maintain a healthy weight.

last updated: 10 February 2022

last update: February 2009