How Much Exercise Do You Actually Need?
Updated: Oct 1
If you've ever felt confused by conflicting fitness advice, you're not alone. Some people say you need to exercise every day. Others recommend intense workouts, long runs or hours in the gym. The truth is much simpler. You don't need to spend hours exercising to improve your health.
The Recommended Amount
For most adults, health guidelines recommend:
At least 150 minutes of moderate-intensity activity each week
Strength training exercises at least 2 days per week
This works out to approximately:
20–30 minutes of movement most days
2–3 short strength sessions each week
What Counts as Exercise?
Many forms of movement contribute to your weekly activity. Examples include:
Walking
Cycling
Swimming
Dancing
Yoga
Home workouts
Gym sessions
Sports
Remember: movement is movement. You don't need a perfect workout plan to make progress.
Why Strength Training Matters
Cardiovascular exercise supports heart health and calorie expenditure. Strength training helps maintain muscle mass, improve strength and support healthy ageing. Simple bodyweight exercises such as squats, wall push-ups and lunges can be an excellent starting point.
What If I'm Just Starting Out?
If 150 minutes feels unrealistic right now, that's okay. Start with what feels manageable.
Even:
A 10-minute walk
A short stretching session
One strength workout each week can begin improving your fitness and confidence.
The most successful people are rarely the ones who start perfectly. They're the ones who keep showing up.
Focus on Building Habits
Rather than chasing a perfect exercise routine, focus on creating a sustainable habit. Ask yourself: "What is the smallest amount of movement I can do consistently?". That answer is often where long-term success begins.
The Medara Takeaway
Exercise doesn't need to be complicated. Aim for regular movement, gradually build your activity levels and include some form of strength training each week. Small, consistent actions can lead to significant improvements in your health over time.
References:
World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Adults: 150–300 minutes of moderate activity weekly, or equivalent vigorous activity, plus muscle strengthening on at least 2 days. NCBI
WHO. Physical Activity: recommendations for adults. World Health Organization
Endocrine Society of India. Clinical Practice Guidelines for the Evaluation and Management of Obesity in India: 2025 Update.
Written and clinically reviewed by: Dr Saran Seker, MBBS (Aus), Chief Medical Officer
Last reviewed: September 2026
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