Out of Your Typical Exercise Routine? Start Here.

The World Health Organization recommends at least 150 minutes per week of moderate-intensity aerobic activity. For some, this can seem like an overwhelming or intimidating number, especially if exercise hasn’t been part of your regular routine recently.

Out of the habit, but don’t know how to get back in? Consider breaking those minutes up! It is still beneficial to divide activity into multiple sessions each day.  The chart below can serve as a guide if you’re just getting started.

Example Walking Chart

Level
Time (minutes)
How often
Daily Total (minutes)
Weekly Total (minutes)

1
5
4 times/day
20
140

2
10
2 times/day
20
140

3
15
2 times/day
30
210

4
20
1 time/day
20
140

5
25
1 time/day
25
175

6
30
1 time/day
30
210

* Progress to the next level when the activity feels fairly light and you have not had any cardiac symptoms. *