The American Heart Association’s answer: at least 150 minutes per week of moderate-intensity aerobic activity (brisk walking counts), or 75 minutes of vigorous activity — plus muscle-strengthening work on at least two days per week. More, up to about 300 minutes weekly, brings additional benefit.
Three practical points I emphasize with patients:
- Consistency beats intensity. Thirty minutes, five days a week outperforms one heroic weekend session.
- Some is far better than none. If 150 minutes feels out of reach, start smaller — the steepest health gains come from going from zero to something.
- Build up gradually. Ramping too fast is how injuries happen; slow progression keeps you exercising for decades, which is the actual goal.
If you have known heart disease, symptoms like chest discomfort with exertion, or it has been years since you exercised, check in before launching a new routine — that conversation is exactly what preventive cardiology is for.
Further reading: American Heart Association on exercise