Weekly exercise minutes calculator
Adults need at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, or a mix of the two, plus muscle-strengthening activity on at least 2 days, according to the CDC. Adults 65 and over also need balance activities. Enter your usual week to see where you stand.
Brisk walking, cycling on level ground, water aerobics. You can talk but not sing.
Jogging, swimming laps, fast cycling. You can only say a few words without a breath.
Days with strength work
Bodyweight moves like push-ups and squats, weights, bands, or a harder Pilates session.
Aerobic activity90 min · goal 150
60 minutes to go: about 3 brisk walks of 20 minutes would get you there.
Strength1 day · goal 2
Add 1 strength session a week. Try a free 15-minute full-body session or build your own workout.
How the check works
- Aerobic: your moderate minutes plus your vigorous minutes counted twice, compared with 150. The CDC’s rule of thumb is that one vigorous minute is about the same as two moderate ones.
- Strength: the number of days you do muscle-strengthening activity, compared with 2. The CDC says to work until it is hard to do another repetition without help, on all major muscle groups.
- Balance: for adults 65 and over the CDC adds activities that improve balance, such as walking heel to toe or standing up from a chair.
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Does Pilates count?
Usually as strength work, when the last repetitions of a move feel hard. A gentle, stretch-focused session is good for mobility but may not count. By the Compendium’s values most Pilates is light-to-moderate, so count only brisk, breathless sessions towards your aerobic minutes.
Questions
How many minutes of exercise do I need a week?
At least 150 minutes of moderate activity, or 75 of vigorous, plus strength work on 2 or more days, according to the CDC. That can be 30 minutes on 5 days, or shorter bouts spread through the week.
Do short sessions count?
Yes. The CDC says you do not have to do it all at once: spread your activity through the week and break it into smaller chunks of time.
Is walking enough exercise?
Brisk walking counts towards the 150 aerobic minutes. You still need muscle-strengthening activity on 2 days, which walking does not cover.
What if I can’t reach 150 minutes?
Some activity is better than none. The CDC says to be as active as your abilities and conditions allow, and to build up gradually.
Sources
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