The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults.
This is the minimum weekly target in the WHO’s guidance for substantial health benefits. Moderate-intensity activity raises the heart rate and breathing while still allowing conversation; brisk walking, cycling at a comfortable pace, dancing, and some forms of swimming are common examples.
The 150-minute target can be divided across the week, such as 30 minutes on five days. It does not have to be completed in one continuous workout, and people who are currently inactive are encouraged to begin with smaller amounts and gradually increase duration and intensity.
WHO guidance also gives alternatives. Adults can perform at least 75 minutes of vigorous-intensity aerobic activity, or combine moderate and vigorous activity. For additional benefits, the moderate-intensity target can rise to 300 minutes per week. Adults should also include muscle-strengthening activities on at least two days weekly, alongside reducing sedentary time.
The recommendation is a population-level health guideline, not a personal prescription; medical conditions, age, pregnancy, and fitness level can affect an individual plan.