What Is Considered Regular Exercise? A Practical Guide

Regular exercise is physical activity you do consistently over time, whether that means brisk walking most days, cycling several times a week, or following a recurring strength-training routine. The activity should raise your heart rate, strengthen your muscles, or otherwise challenge your body, and the best schedule is one you can realistically maintain.

Check the product’s listed specifications when evaluating what counts as regular exercise.

For most adults, a common weekly goal is at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, such as running. We also recommend including muscle-strengthening activities on at least two days a week, working the major muscle groups through exercises such as squats, resistance-band movements, or weightlifting.

You can spread your activity across the week in a way that fits your schedule—for example, 30 minutes of brisk walking on five days, with strength exercises added on two of those days. If you are starting from a low activity level, begin with manageable sessions and gradually increase their length or intensity; even shorter bouts of movement are a useful place to start.

During moderate activity, you can usually talk but not sing comfortably, while vigorous activity makes it difficult to say more than a few words without pausing for breath. Your routine does not have to feel exhausting to count, so choose an intensity that suits your current fitness and leave room for recovery between demanding sessions.

Check the product’s listed specifications when evaluating how hard should exercise feel.

Walking, swimming, dancing, yoga, and gym workouts can all be part of a regular routine, although their intensity and contribution toward aerobic or strength goals will vary. If you want to explore exercise alongside your daily focus and productivity, our digital guide to regular exercise, focus, and productivity is available as an ebook download.

Check the product’s listed specifications when evaluating finding a routine that fits your day.