Get 150 minutes of cardio a week
Aim for 150 minutes of moderate activity, or 75 of vigorous activity, spread across the week.
- How often
- Weekly
- Time
- 150 min a week
- Recommended for
- 5 factors
How to do it
- Pick activities that raise your heart rate: brisk walking, cycling, swimming, dancing, running or active sports.
- Moderate effort: you can talk but not sing. Vigorous effort: you can only say a few words without pausing for breath.
- Spread it across the week, for example 30 minutes on 5 days. Shorter bouts count too.
- Mix moderate and vigorous activity if you like; 1 minute of vigorous counts about the same as 2 minutes of moderate.
- If you are starting from little activity, build up gradually over several weeks.
Why it helps
Regular aerobic activity strengthens your heart and lungs and is linked to lower risk of heart disease, stroke, type 2 diabetes and some cancers, as well as better mood and sleep. The 150-minute target is the core of adult physical activity guidelines.
Be careful
Check with a doctor before starting vigorous exercise if you have heart disease, diabetes, high blood pressure or other chronic conditions. Stop and seek care for chest pain, faintness or severe breathlessness.
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