Do I exercise enough?

How much exercise is normal?

The WHO recommends 150–300 minutes of moderate or 75–150 minutes of vigorous activity per week. But less than 28% of adults worldwide meet these guidelines.

Weekly exercise minutes by age (CDC NHIS 2023)

• 18–29: Median 120 min/week — 46% meet WHO guidelines
• 30–44: Median 90 min/week — 32% meet guidelines
• 45–64: Median 60 min/week — 25% meet guidelines
• 65+: Median 45 min/week — 20% meet guidelines

WHO physical activity guidelines (adults 18–64)

• Minimum: 150 min moderate OR 75 min vigorous per week
• Optimal: 300 min moderate OR 150 min vigorous per week
• Strength training: 2+ days per week (often forgotten!)

Health impact

Even 15 minutes/day of brisk walking reduces all-cause mortality by 14%. Going from zero to some exercise provides the single biggest health improvement. You don't need to be a gym rat — consistency beats intensity.