A weekly movement goal is easier to use when it fits real life. The CDC recommends that adults get at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, plus muscle-strengthening activity on two days.
Build a week you can repeat
- Choose five 30-minute movement windows, or divide the time into smaller chunks.
- Pick familiar options such as brisk walking, cycling, dancing, or active yard work.
- Add two strength days that work the major muscle groups.
- Review your minutes at the end of the week and adjust the next plan.
Start with activity that matches your abilities. Some movement is better than none, and a health professional can help you choose an appropriate plan if you have a chronic condition or disability.
General wellness education only; not medical advice.
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