---
title: Exercise
url: https://mbmi.org/mind-body-basics/exercise
description: World Health Organization activity guidelines in plain language: minutes per week, strength training, older adults, and how movement helps mood and stress.
author: Mind and Body content team
last_updated: 2026-10-26
---
# Exercise

Physical activity is one of the best-supported ways to improve mood, sleep and long-term health. This guide sets out the recommended amounts and how to start.

## Key takeaways

- Adults should aim for 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity.
- Add muscle-strengthening activity on two or more days a week.
- Any movement is better than none. Start small and build.

## How much

The World Health Organization's 2020 guidelines recommend that adults do 150 to 300 minutes of moderate-intensity aerobic activity a week, or 75 to 150 minutes of vigorous activity, with muscle-strengthening on at least two days. Older adults should add activities that improve balance. All adults should limit sedentary time.[1] (source 1)


> From the MBMI Archive: [Mindful Exercise](https://mbmi.org/archive/mind-body-basics/physical-activity/mindful-exercise) — The institute's 2008 activity advice, which recommended 30 minutes on most days.


## How to start

1. **Begin where you are.** A 10-minute walk counts. Add a few minutes each week.
2. **Pick something you like.** Walking, cycling, swimming, dancing, yoga or tai chi all count.
3. **Make it routine.** Link it to a regular time, such as after lunch.
4. **Add strength.** Use body weight, bands or weights twice a week.

## Movement and the mind

Yoga and tai chi combine gentle movement with attention to the breath, and can be a form of moving meditation. Regular activity is also linked with lower rates of depression and better sleep.


## Common questions

### Do I need to see a doctor before starting?

Most adults can start moderate activity safely. If you have heart disease, chest pain, dizziness or other conditions, check with your clinician first.

### What if I cannot do 150 minutes?

Do what you can. Benefits start with small amounts.


## Sources

1. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955