How much exercise should I get each week?

The amount of exercise one should get each week truly depends on several variables including the age and overall condition of the person as well as his/her goals, so it's difficult to generalize.

Using the F.I.T.T.E. guidelines can help clarify. The National Academy of Sports Medicine references the following recommendations for the development of an appropriate exercise program:

F -Frequency (how often) -almost every day of the week for short quantities of time
I - Intensity (how hard) -moderate enough to increase heart rate and respiratory rates
T - Time (how long) - 20-60 minutes a day, depending on goals
T - Type - any kind of activity from gardening to weight training
E - Enjoyment - the program and its activities should coincide with the personality, likes and dislikes of the client.

For most healthy adults, a mix of flexibility training, cardiorespiratory training along with strength & conditioning work will provide a nice balance of exercise each week.  Your specific fitness goals will dictate how these general guidelines need to be altered. 

What's most important is making regular physical activity part of your lifestyle.

Great answer Joan and great guidelines that everyone should follow!

One of the biggest mistakes I see people make is trying to do too much in the beginning.  Consistency is much better than how much you do.  Who cares if you do 2 hrs a day if in a month or two you no longer are exercising.

It is much more productive to do 20 to 30 minutes in the beginning and be consistent with it and gradually build it up over time.

The amount that you should do is very individualized but my point is consistency is more important than the time.  Too much exercise in the beginning can be too much for most people and the rate of burnout can be quite high.  However, a moderate amount of exercise that someone enjoys and doesn't cramp their style causes a greater likelihood of staying with the program.

If someone exercises 30 minutes a day for 6 days a week they will exercise a total of 3 hours per week or a bit over 150 hrs per year.  Doesn't sound like much huh?

If someone is off and on and has an all or nothing attitude and exercises 2 hrs for a few weeks and lets say like hits and they stop because 2 hrs just does not fit into their schedule or desire.  Lets say someone trains hard for 2 months and then takes 4 months off.  We know a lot of people like this.  

In a year they still workout 150 hrs but which one do you think is more productive?  It is the person who is consistent because this person is continually doing something (although limited) and when you are exercising your likelihood of eating well also increases.

There is nothing wrong with 1 or more hrs of exercise per day, my point is consistency is the true key in any fitness program.

The amount of exercise you get each week depends on your current physical condition. If you have been exercising and are in good shape, I would recommend up to an hour of exercise a day. I recommend exercising five days a week with two days off to let your body and muscles recuperate.

If you are new to exercise, I would first have your physician give you the OK to start an exercise program. An exercise program consists of cardio training and strength training in addition to balance and core work.  I recommend that you start with thirty minutes a day of exercise. This doesn't have to be all at the same time.  You can walk for 15 minutes in the morning and then in the evening you can strength train for 15 minutes. Also, I recommend exercising 3-4 times a week and taking it slow until you build up endurance.

The 2008 Physical Activity Guidelines for Americans recommend:

1. Adults get 150 minutes (2 hours and 30 minutes) of moderate-
    intensity aerobic activity (such as brisk walking) and two days of
    muscle-strengthening activities that work all major muscle groups
    (legs, hips, back, abdomen, chest, shoulders, and arms).

2. Older adults should also add exercises to improve balance on three
    days each week.

3. Adults can also meet the aerobic activity recommendation by getting
    75 minutes (1 hour and 15 minutes) or vigorous-intensity activity
    each week, or by getting an equivalent mix of moderate- and
    vigorous-intensity activity.

Most adults don’t get enough physical activity.  While 150 minutes may sound like a lot of time, you don’t have to do it all at once. Spread your activity out over the week. Pick activities you like so that it is easier to stick with it. Break it up into smaller chunks of at least 10 minutes during the day.


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The Surgeon General’s Office recommends that you engage in a minimum of 75 minutes a week of vigorous physical activity, or 150 minutes of moderate physical activity a week. Moderate activity is defined as activity during which you can still talk and answer questions. Vigorous activity is defined as an exercise in which you can no longer talk and answer questions due to the intensity of the exercise. Engaging in more than the minimum will allow you to gain increased health benefits, but at the minimum you should engage in 75 minutes of vigorous or 150 minutes of intense exercise.