How Much Exercise is 150 Minutes Per Week? Tips and Sample Plans

How Much Exercise is 150 Minutes?

Getting 150 minutes of exercise per week is a common recommendation for good health and fitness. But what does 150 minutes of exercise actually look like? How can you fit it into your busy schedule? Here, we break down exactly what 150 minutes means and provide tips for meeting this exercise goal.

Exercise Guidelines

Most major health organizations, including the World Health Organization (WHO), American Heart Association (AHA), and U.S. Department of Health and Human Services, recommend getting at least 150 minutes of moderate-intensity aerobic exercise per week for good health.

This level of exercise has been shown to provide many benefits, including:

Lower risk of heart disease, stroke, type 2 diabetes, and certain cancers
Reduced blood pressure and cholesterol levels
Increased longevity
Weight control
Stronger bones and muscles
Improved mental health and mood
Better sleep quality

For even greater health benefits, the guidelines suggest doubling the amount of exercise to 300 minutes per week. But 150 minutes serves as a minimum baseline recommendation.

What is Moderate-Intensity Exercise?

When aiming for 150 minutes of exercise per week, the key is to do moderate-intensity aerobic activity. This means exercising at about 50-70% of your maximum heart rate.

Moderate exercise causes you to breathe harder and get your heart pumping. You should be able to talk, but not sing. Examples of moderate exercise include:

Brisk walking
Low-impact aerobics
Bicycling slower than 10 mph
Recreational swimming
Social dancing

Vigorous or high-intensity exercise like running counts too and may allow you to meet the 150 minute goal faster. But moderate activity has health benefits and is likely more sustainable for most people.

How Long is 150 Minutes Per Week?

150 minutes per week breaks down to:

30 minutes of exercise 5 days per week
50 minutes 3 days per week
75 minutes 2 days per week

Or you can split it up however fits your schedule, as long as you reach 150 minutes by the end of the week.

The activity can be done all at once or broken into smaller sessions of at least 10 minutes. So three 10-minute brisk walks spaced throughout the day would count.

Tips to Reach 150 Minutes Per Week

Fitting 150 minutes of exercise into your regular routine may seem daunting at first. But there are many ways to make it more manageable:

Start slow - If new to exercise, build up from 10-20 minutes at a time.
Schedule it - Block out time for exercise like any other appointment.
Pair it with routine activities - Walk to work, take exercise breaks at lunch, walk the dog, etc.
Make it social - Exercise with a friend for extra motivation.
Include lifestyle activity - Take the stairs, march in place while watching TV, park farther away, etc. It all adds up.
Track your progress - Use a fitness app or journal to stay on target each week.
Try different forms of exercise - Swim, cycle, hike, dance - switch it up to prevent boredom.
Focus on enjoyment - Find activities you like and it won't feel like a chore.

Sample 150 Minute Exercise Plans

To give you an idea of what 150 minutes per week could look like, here are some sample workout schedules:

Option 1: 30 Minutes Daily

Monday - 30 minute morning walk
Tuesday - 30 minute lunchtime swim
Wednesday - 30 minute evening bike ride
Thursday - 30 minute aerobics video
Friday - 30 minute hike
Saturday - Rest day
Sunday - Rest day

Option 2: 50 Minutes 3 Days Per Week

Monday - 50 minute brisk walk
Wednesday - 50 minute recreational swim
Friday - 50 minute bike ride

Option 3: Weekday/Weekend Split

Monday - 30 minute morning walk
Tuesday - 30 minute lunchtime walk
Wednesday - 30 minute evening swim
Thursday - 30 minute aerobics video
Friday - 30 minute bike ride
Saturday - 60 minute hike
Sunday - Rest day

As you can see, 150 minutes per week can be achieved through different combinations of activities and schedules. The key is finding what is right for your lifestyle.

Benefits of Reaching 150 Minutes of Exercise

Getting 150 minutes of moderate exercise each week provides some great health benefits, including:

1. Reduced Risk of Chronic Disease

Regular exercise helps lower risk of heart disease, stroke, type 2 diabetes, obesity, and certain types of cancer like colon and breast cancer. It also strengthens your bones, reduces symptoms of anxiety and depression, and improves overall quality of life.

2. Weight Maintenance

The combination of aerobic exercise and strength training associated with meeting the 150 minute per week recommendation has been shown to be helpful for maintaining a healthy body weight and preventing weight gain over time.

3. Increased Longevity

People who regularly exercise tend to live longer than those who are sedentary. Studies show that 150 minutes per week may help extend lifespan by 3-5 years on average.

4. Improved Cholesterol and Blood Pressure

Exercise can help increase HDL (good) cholesterol while decreasing LDL (bad) cholesterol and triglycerides. It also reduces blood pressure levels on average.

5. Better Sleep

Getting adequate physical activity often leads to improved sleep quality. People tend to fall asleep faster, sleep more deeply, and wake up less throughout the night.

6. Boosted Energy Levels

Exercising regularly gives you more energy rather than tiring you out. You'll feel less fatigued overall.

7. Strengthened Immune System

Moderate exercise can support immune system health by circulation white blood cells throughout the body more effectively.

8. Improved Brain Function

Along with enhancing memory and learning, exercise increases blood flow and oxygen delivery to the brain which improves cognition.

9. Slowed Cognitive Decline

Research indicates aerobic exercise may play a role in slowing age-related cognitive decline and reducing risk of dementia.

Is 150 Minutes Enough?

While 150 minutes per week meets the minimum recommendation for health benefits, some people may need or want more exercise. Here are some factors to consider:

Fitness Goals

Do you have specific fitness goals like weight loss, running a marathon, or building strength? If so, you will likely need to exceed 150 minutes per week to see significant results.

Amount of Intensity

Intensity matters too - 150 minutes per week of light activity like casual walking may not provide the

FAQs

What types of exercise count towards the 150 minutes?

Any moderate-intensity aerobic activity like brisk walking, cycling, swimming, dancing, hiking, aerobics classes, and recreational sports. Strength training is also recommended.

Can I break up the 150 minutes throughout my week?

Yes, the 150 minutes do not have to be done all at once. You can break it up into smaller chunks of at least 10 minutes over the entire week.

How hard should I be exercising to reach 150 minutes?

Aim for moderate-intensity where you are breathing harder but can still maintain a conversation. You should not be exhausted or out of breath.

What if I don't have time to exercise 150 minutes every week?

Do your best to fit in what you can. Any amount of exercise has health benefits. Try to build activity into your daily routine to make it more manageable.

Can walking count towards my 150 minutes per week?

Definitely! Brisk walking that gets your heart rate elevated provides cardiovascular benefits and counts towards the weekly exercise goal.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.

How Much Exercise is 150 Minutes Per Week? Tips and Sample Plans