The World Health Organization recommends that adults get 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity, or an equivalent mix of both. These guidelines, updated in 2020, cover every age group from infants to older adults and include specific targets for muscle strengthening, sedentary behavior, and special populations like pregnant women and people with chronic conditions.
Adults Ages 18 to 64
The core recommendation for adults is 150 to 300 minutes of moderate-intensity aerobic activity per week. That works out to roughly 20 to 45 minutes a day. If you prefer higher-intensity exercise, the target drops to 75 to 150 minutes per week. You can also combine both, counting one minute of vigorous activity as roughly two minutes of moderate activity.
The 2020 update was a notable shift from the previous guidelines, which simply set a minimum floor of 150 minutes of moderate activity or 75 minutes of vigorous activity. The new version frames the recommendation as a range, acknowledging that going beyond the minimum provides additional health benefits. Adults who can exceed 300 minutes of moderate activity or 150 minutes of vigorous activity per week gain further protection against chronic disease.
On top of aerobic activity, adults should do muscle-strengthening exercises involving all major muscle groups on two or more days per week. This includes activities like resistance training, bodyweight exercises, or heavy gardening.
How Much These Numbers Actually Matter
Meeting even the minimum targets meaningfully lowers your risk of early death and heart disease. A large study published through the American Medical Association found that simply hitting the baseline for moderate and vigorous activity reduced cardiovascular disease mortality by 22% to 31%. Adults who exercised two to four times above the recommended amounts of moderate activity had 26% to 31% lower all-cause mortality and 28% to 38% lower cardiovascular disease mortality. The pattern held for vigorous activity too: 150 to 299 minutes per week was linked to a 21% to 23% lower risk of dying from any cause.
The benefits don’t scale infinitely, but they do continue well past the minimum threshold. This is why the WHO frames its recommendation as a range rather than a single number.
Moderate vs. Vigorous Intensity
The simplest way to tell the difference is the talk test. During moderate-intensity activity, your breathing quickens but you can still carry on a conversation. You can’t sing, though. You’ll start sweating lightly after about 10 minutes. Brisk walking, casual cycling, swimming at an easy pace, and mowing the lawn all count.
Vigorous-intensity activity makes conversation difficult. You can only get a few words out before needing to catch your breath, and you’ll start sweating within minutes. Running, swimming laps, aerobic dance, and heavy yard work fall into this category.
Children and Adolescents Ages 5 to 17
Children and teens need more daily movement than adults. The WHO recommends at least 60 minutes of moderate-to-vigorous physical activity every day, not just most days. The bulk of that time should be aerobic, like running, cycling, or active play.
At least three days per week, that activity should include exercises that strengthen muscle and bone. For younger children, this can mean climbing, jumping, or tumbling. For teenagers, structured resistance training or sports that involve sprinting and jumping work well.
Children Under 5
The WHO issued separate guidelines for infants, toddlers, and preschoolers that go beyond just movement to include sleep and screen time.
Infants under one year who aren’t yet mobile should get at least 30 minutes of tummy time spread throughout the day while awake. Sleep targets are 14 to 17 hours for newborns up to 3 months and 12 to 16 hours for babies 4 to 11 months, including naps.
Toddlers ages 1 to 2 need 11 to 14 hours of quality sleep with regular sleep and wake times. Children ages 3 to 4 need 10 to 13 hours, which may include a nap. For both groups, the emphasis is on active play throughout the day rather than structured exercise.
Older Adults Ages 65 and Up
Older adults follow the same aerobic and strength-training targets as younger adults: 150 to 300 minutes of moderate activity (or 75 to 150 vigorous), plus muscle-strengthening exercises on two or more days per week. The key addition is that older adults should also incorporate activities that emphasize balance and coordination to help prevent falls. Tai chi, standing on one leg, walking heel-to-toe, and yoga all target this.
Fall prevention matters because falls are a leading cause of injury-related hospitalization in older adults, and the loss of balance and strength that drives fall risk is largely preventable with regular training.
During Pregnancy and Postpartum
Pregnant and postpartum women who are generally healthy should aim for at least 150 minutes of moderate-intensity aerobic activity per week. That’s the lower end of the adult range, and it can be spread across five 30-minute sessions. Unless there’s a specific medical reason to avoid exercise, you can begin or continue moderate-intensity activity throughout pregnancy and after delivery.
One practical adjustment: after the first trimester, avoid exercises that require lying flat on your back for extended periods, since this position can reduce blood flow. Walking, stationary cycling, swimming, and prenatal fitness classes are all common options that work well throughout pregnancy.
Chronic Conditions and Disabilities
The WHO guidelines apply to people living with chronic conditions and disabilities, not just the general population. Adults with conditions like hypertension, type 2 diabetes, or cancer who are able to exercise should aim for the same 150-minute weekly minimum of moderate aerobic activity, plus strength training on at least two days per week.
The most important principle for this group: some activity is better than none. If you can’t meet the full recommendations, being as active as your abilities allow still provides meaningful benefit. Avoiding inactivity entirely is the first goal, and building from there is the second.
Limiting Sedentary Time
Across all age groups, the WHO guidelines emphasize reducing the total time spent sitting or lying down during waking hours. Prolonged sedentary behavior carries its own health risks independent of how much exercise you get. In other words, a 30-minute workout doesn’t fully offset eight hours of uninterrupted sitting.
The guidelines don’t set a specific maximum number of sedentary hours, but they recommend replacing sedentary time with physical activity of any intensity whenever possible. Even light movement, like standing or slow walking, provides some benefit over sitting still.