The WHO recommends a minimum of 150 minutes of moderate-intensity aerobic exercise per week for adults.
The recommendation is usually expressed as at least 150 to 300 minutes of moderate-intensity aerobic physical activity each week. The lower figure—150 minutes, or 2 hours 30 minutes—is the minimum threshold for substantial health benefits. Activities can include brisk walking, cycling, swimming, dancing, and many active household or occupational tasks, provided they reach moderate intensity.
Adults may instead accumulate at least 75 minutes of vigorous-intensity aerobic activity, or combine moderate and vigorous activity. A common rule of thumb is that one minute of vigorous activity counts roughly like two minutes of moderate activity, although the WHO presents this as an equivalent combination rather than a requirement to convert every session mathematically.
The 150-minute target need not be completed in one workout. It can be divided across the week, such as 30 minutes on five days. The WHO also recommends muscle-strengthening activities on at least two days weekly, and notes that increasing moderate activity toward 300 minutes can provide additional benefits.