How Much Activity Do You Need To Lose Weight?

You need moderate daily physical activity to maintain or improve your health and you must aim for at least 30 minutes on all or most days of the week. Moderate activities speed up your heart rate and breathing.

  • If you have been a couch potato, start slow and aim for 150 minutes per week.
  • Spread out your physical activity through the week. Any amount of physical activity is better than none at all.
  • If you want to lose weight, aim for 300 minutes per week, or an hour a day five days a week. Try activities that strengthen your muscles twice a week. You could practice workouts using hand weights or strength bands.