← All age groups
Adults
18–64 years150 minutes a week sounds like a lot. It's a brisk 30-minute walk five days a week — and yes, you can split it up.
Your weekly targets
150 min of cardio a week
Brisk walking absolutely counts. Split it any way you like.
Strength 2 days a week
All the big muscle groups — 20 minutes at home is fine.
Sit less, move more
Stairs, chores, lunch walks — small bits add up fast.
7–9 hours of sleep
Recovery is part of the plan, not a luxury.
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
Brisk walk — 30 min Brisk = you can talk, but not sing.
Take the stairs all day
Sleep 7–9 h
Tuesday
Home strength — 20 min Squats, push-ups, lunges, plank × 3. See the workout →
10-min stroll after lunch
Sleep 7–9 h
Wednesday
Cycle or brisk walk — 30 min
Chores count: vacuum with energy
Sleep 7–9 h
Thursday
Brisk walk — 30 min Or split it: 3 × 10 min works too.
Stairs, not the lift
Sleep 7–9 h
Friday
Home strength — 20 min Rows, glute bridges, side plank. See the workout →
Park a little further away
Sleep 7–9 h
Saturday
Long walk — 60 min Bring someone along.
Sleep 7–9 h
Sunday
Rest day — you've earned it
Light gardening or a gentle stroll
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.