What is moderate-intensity exercise
- how much should you exercise per week
- how often should you exercise per week
- how much should you workout per week
- how much should you exercise a week to lose weight
Recommended exercise by age
Maximum workout time per day.
Physical activity guidelines for adults aged 19 to 64
Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.
Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns.
Make sure your activity and its intensity are appropriate for your fitness.
Adults should aim to:
- do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- spread exercise evenly over 4 to 5 days a week, or every day
- reduce time spent sitting or lying down and break up long periods of not moving with some activity
You can also achieve your weekly activity target with:
- several short sessions of very vigorous intensity activity
- a mix of moderate, vigorous and very vigorous intensity activity
These guidelines are also suitable for:
- disabled adults
- pregnant women
- how much should you train per week
- how often should you work out per week