Minimum activity for achieving important health benefits

Two hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (e.g., brisk walking) a week, plus muscle-strengthening activities on at least two days of the week

or

One hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (e.g., jogging, running) a week, plus muscle-strengthening activities on at least two days of the week

or

A combination of moderate- and vigorous-intensity aerobic activity equivalent to the recommendations above, plus muscle-strengthening activities on at least two days of the week

Increased activity for achieving additional health benefits

Five hours (300 minutes) of moderate-intensity aerobic activity a week, plus muscle-strengthening activities on at least two days of the week

or

Two hours and 30 minutes (150 minutes) of vigorous-intensity aerobic activity a week, plus muscle-strengthening activities on at least two days of the week

or

A combination of moderate- and vigorous-intensity aerobic activity equivalent to the recommendations above, plus muscle-strengthening activities on at least two days of the week