← All age groups
Adults
18–64 yearsAround 300 minutes a week — or 150 at higher intensity — is the sweet spot for long-term health.
Your weekly targets
300 min of cardio a week
Or ~150 vigorous minutes — jogging, cycling, swimming.
Strength 2–3 days a week
Add a little weight over time — that's the whole trick.
Break up sitting every hour
Stand, stretch, refill the water glass. Your back says thanks.
7–9 hours of sleep
Training works because recovery works.
An example week
Just one way to hit the targets — swap days and activities as you like.
Cardio & play Strength Everyday movement Rest & recovery
Sleep
Monday
Easy jog — 40 min
Take the stairs all day
Sleep 7–9 h
Wednesday
Cycle — 45 min
Active chores at home
Sleep 7–9 h
Thursday
Swim or brisk walk — 40 min
Stairs, not the lift
Sleep 7–9 h
Saturday
Hike or long ride — 90 min Make a day of it.
Sleep 7–9 h
Sunday
Recovery: stroll + stretch — 30 min
Sleep 7–9 h
Can't do it all? Start with one walk.
Something always beats nothing — every minute of movement counts, says the WHO. Start where you are, and build from there.