What is the minimum weekly amount of moderate-intensity exercise recommended for adults, including strengthening, to promote health?

• A. At least 60 minutes a day
• B. No exercise required
• C. At least 150 minutes a week of moderate intensity exercise and 2 days a week of muscular strengthening
• D. Only 15 minutes a week

Answer: (C)

Engaging in moderate-intensity aerobic activity for at least 150 minutes each week, plus muscle-strengthening exercises on two or more days, provides the minimum pattern that promotes health. Moderate intensity means you can talk in full sentences but feel your heart rate and breathing rise. Examples include brisk walking, cycling on level terrain, and swimming at a steady pace.

Muscle strengthening should involve all major muscle groups and can be done with weights, resistance bands, or bodyweight exercises. Doing this at least twice weekly helps maintain or build lean muscle, supports bone health, and improves metabolic fitness.

This combination is the best because it covers both heart and blood-vessel health through aerobic activity and the muscular and skeletal benefits from strength work. Doing more than 150 minutes per week or adding extra strength sessions still helps, but 150 minutes plus two strength days is the established minimum. Very little activity, like 15 minutes a week, wouldn’t provide the health benefits, and exercising every day for only an hour would exceed the minimum rather than meet a required balance.