You should aim for at least 150 minutes of moderate-intensity aerobic exercise each week, which breaks down to about 30 minutes a day, five days a week. Alternatively, you can opt for 75 minutes of vigorous-intensity activity spread throughout the week or incorporate several shorter sessions of very vigorous activity. Additionally, it's recommended to include two days of strength training per week that target all major muscle groups [3][4][5].

If you're new to exercise, starting with fewer days might be more manageable, such as three full-body workouts per week, allowing adequate recovery time between sessions [6]. Ultimately, consistency is key to maintaining your fitness routine [4].

Physical activity guidelines for adults aged 19 to 64

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