The amount of exercise you really need depends on your goals — whether it’s general health, weight loss, muscle building, or athletic performance. But here are the general guidelines based on expert recommendations (like the CDC and WHO):
✅ For General Health:
Minimum recommended amount:
-
150 minutes of moderate-intensity aerobic activity per week
(e.g., brisk walking, cycling)
OR -
75 minutes of vigorous-intensity aerobic activity per week
(e.g., running, HIIT)
PLUS
-
2 or more strength training sessions per week
(targeting all major muscle groups)
🎯 If Your Goal is Fat Loss:
-
Cardio: 200–300 minutes/week of moderate to vigorous activity
-
Strength training: At least 2–3 times per week
-
Daily movement (like walking or standing more) helps keep metabolism active
💪 If Your Goal is Muscle Gain:
-
Strength training: 3–6 times per week depending on split
-
Cardio: 1–3 short sessions/week to support heart health without interfering with gains
🧠 Other Important Notes:
-
Even small amounts of daily movement help (e.g., walking 10 minutes after meals)
-
Rest days are important for recovery and preventing injury
- Consistency beats perfection — regular movement is better than intense bursts followed by inactivity