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The Minimum Workout Recommendations

Updated: Mar 4, 2022

What is the recommended minimum amount that you should workout?

The Department of Health and Human Services recommends these exercise guidelines:

  • Aerobic activity. At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity. The guidelines suggest to spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes per week is recommended.

  • Strength training. Do resistance training exercises for all major muscle groups at least two times a week. Aim to do 2-4 sets of each exercise with a weight or resistance level heavy enough to tire your muscles after about 10 to 15 repetitions.

Moderate intensity aerobic exercise includes activities such as walking, biking, swimming, lightly jogging, and push mowing your yard. Vigorous aerobic exercise includes activities such as running, climbing stairs, and fast pace dancing. Strength training can include use of weight machines, your body weight, dumbbells, Kettlebells, resistance bands, or activities such as rock climbing.

In general, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more than the recommended minimum amount.

Reducing time spent sitting is also important. The more time you spend sitting each day, the higher your risk of metabolic problems. Sitting too much can negatively impact your health, even if you meet the minimum recommended amount of daily physical activity. If you need to be at a desk for several hours per day, consider a standing desk to help reduce the time spent sitting.

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