How much do you need?
Adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, plus 2 days of strength training.
Best aerobic activities
Brisk walking, cycling, swimming, dancing and stair climbing all raise the heart rate safely and are easy to fit into daily life.
Add strength training
Resistance bands, bodyweight exercises (push-ups, squats) or light weights twice a week improve cardiac efficiency and metabolic health.
Start gradually
If you've been inactive, begin with 10-minute walks and add 5 minutes per week. Consistency beats intensity.
Listen to your body
Stop and seek medical care for chest pain, severe shortness of breath, dizziness or irregular heartbeat during exercise.