What 150 minutes of activity a week looks like

The short version

Adults need at least 150 minutes of moderate-intensity activity a week, according to the CDC.
Brisk walking counts as moderate intensity.
30 minutes a day on 5 days reaches the amount.
75 minutes of vigorous activity, such as jogging, is the CDC alternative.

The weekly amount

The CDC recommends that adults, including adults 65 and older, get at least 150 minutes of moderate-intensity aerobic activity each week. Brisk walking is the example the CDC uses for moderate intensity.

The agency also gives a shorter option. 75 minutes a week of vigorous activity, such as running or jogging, meets the same recommendation.

One week, written like a ledger

Think of each walk as a deposit. Five deposits of 30 minutes close the week at 150.

A sample week of brisk walking
Day	Deposit	Minutes	Running total
Monday	Morning walk	30	30
Tuesday	Walk after dinner	30	60
Wednesday	Rest	0	60
Thursday	Morning walk	30	90
Friday	Walk after dinner	30	120
Saturday	Longer walk with a friend	30	150
Sunday	Rest	0	150
Week total		150	150

The days are only an example. The CDC notes that you can spread the activity across the week in whatever way fits your life.

How to tell if a walk is brisk

The CDC describes moderate intensity as effort equal to brisk walking. A simple check is your breathing. You are working harder than a stroll, and you can still hold a conversation.

Aerobic minutes are one line of three

Walking is the first line on the weekly statement. The CDC also lists muscle-strengthening activity on at least 2 days a week for all adults, and balance activities for adults 65 and older. Read the two lines people skip next.

Want to see your own week? Fill in the Weekly Health Statement. It takes about a minute.

Questions

Does walking count toward the 150 minutes?

Yes. The CDC uses brisk walking as its example of moderate-intensity aerobic activity.

Do I have to do 30 minutes at once?

The CDC says the weekly activity can be spread out during the week. 30 minutes on 5 days is one example, not a rule.

Before you change your routine: this page is general information, not medical advice. If you have a health condition, an injury, or have not been active for a while, ask your doctor what amount and type of activity is right for you.

Sources

Checked November 13, 2026.