How Much Exercise Do You Actually Need? A Physician's Prescription
150 minutes of moderate activity a week plus two strength sessions. Here is how to build up to it safely if you are starting from zero.
Exercise is the single most under-prescribed treatment in general medicine. It lowers blood pressure, improves insulin sensitivity, protects bone and improves sleep and mood — with a dose that most adults can reach.
The weekly target
- 150 minutes of moderate aerobic activity — brisk walking, cycling, swimming
- Or 75 minutes of vigorous activity if you are already fit
- Two sessions of resistance work covering the major muscle groups
- Balance and flexibility work for adults over 65
Starting from zero
Begin with ten minutes of walking after two meals a day and add five minutes each week. Post-meal walking has a particularly useful effect on blood sugar. Consistency across the week matters more than intensity in any single session.
Stop and seek review if you develop
Anyone with known heart disease, uncontrolled hypertension or a long sedentary history should be assessed before starting vigorous exercise.
- Chest tightness, pressure or pain during exertion
- Disproportionate breathlessness or dizziness
- Palpitations or an irregular pulse
- New joint swelling or pain that persists after rest
Key takeaways
- 150 minutes moderate activity plus two strength sessions weekly
- Ten-minute post-meal walks are an effective starting point
- Chest symptoms during exertion always need assessment
- Regularity beats intensity
This article is general health information and does not replace a consultation. Treatment decisions depend on your history, examination and reports. For medical emergencies, visit the nearest emergency department.
