How Much Exercise Is Needed

Most of the benefits of exercise occur with at least 150 minutes (2 hours) of exercise a week. This does not have to be completed all at once. It can be broken up throughout the week. For example, to get 150 minutes of exercise a week, you could exercise:

  • 30 minutes, 1 time a day, 5 days a week
  • 15 minutes, 2 times a day, 5 days a week
  • 10 minutes, 3 times a day, 5 days a week

The goal is to be as active as possible by increasing the amount of movement each day.

Ways To Increase Daily Activity:

  • Carry your groceries. Make extra trips to carry each bag into your home.
  • Park your car in the farthest spot from the entrance.
  • Skip the drive-thru and walk into the bank, dry cleaners or pharmacy.
  • Take a scenic walk through a zoo, park or museum.
  • Walk in place, do squats or lift weights during commercial breaks.
  • Pace around the house when talking on the phone.
  • Take your dog for a walk, or play with your cat.
  • Tend to your garden - pull weeds, rake leaves and plant flowers.
  • Take the stairs instead of the elevator or escalator.

Calories Burned in 30 Minutes Reference the chart below to know how many calories you can burn for 30 minutes of exercise, depending on the activity.