How much cardio do I really need per week?
For a healthy adult, 150 minutes of moderate cardio per week is the well-supported minimum, supplemented by two strength-training sessions; if you want to maintain your weight, you are better off aiming for 225-420 minutes per week.
For most healthy adults, 150 minutes of moderate or 75 minutes of vigorous cardio per week is the minimum. That works out to, for example, five half-hour brisk walks or three 25-minute runs per week. This minimum is well supported by evidence: it lowers the risk of premature death, cardiovascular disease, cancer and cognitive decline.
In addition to cardio, two muscle-strengthening sessions per week are recommended, targeting all major muscle groups. That combination offers the best long-term protection, including against muscle loss and bone density decline in older age.
Want to maintain your weight after losing it? Then 150 minutes is probably not enough. Research in people with overweight shows that 225 to 420 minutes of moderate activity per week is associated with better weight maintenance. That is roughly 30 to 60 minutes per day. The exact causal relationship is not yet fully established, but the association is clear.
For older adults, balance and flexibility exercises are an additional requirement. These demonstrably reduce the risk of falls, pain and cognitive decline. Most older adults, incidentally, do not meet the recommended amount of physical activity.
Are you pregnant and otherwise healthy? Then at least three sessions of moderate cardio per week is safe and beneficial: a lower chance of gestational diabetes, back complaints and depression, with no demonstrable risk of premature birth or low birth weight. If you do have a condition such as high blood pressure, discuss it with your doctor first, because there is insufficient data for that group to say anything with certainty.
Based on international physical activity guidelines and multiple systematic reviews (PMID 33213121, 32984942, 33010902, 23014142). The recommendations for weight maintenance are based on associative research; the other associations have been assessed as probably causal.
How much exercise do I need to live longer?
The biggest health leap comes from just a little exercise. Going from nothing to 150 minutes per week gives a 31% lower chance of dying early; beyond that the benefit grows somewhat further but then levels off.
How many grams of creatine per day is worthwhile?
For muscle strength and explosive performance, 3 to 5 grams of creatine monohydrate per day has a clear effect; a loading phase is convenient but not obligatory. For other goals the evidence is thinner, but safety for healthy adults is reasonably well supported.
How often and how heavy should I strength train?
Start with 2 to 3 training days per week, sets of 8 to 12 repetitions close to your maximum, and increase the weight as soon as you can add extra repetitions. This demonstrably builds both strength and muscle mass at every level.
How much exercise per week lowers your risk of dying?
Even a quarter of an hour of exercise a day makes a measurable difference; the biggest gain comes from going from nothing to something, and those who also add strength training do best.
How many steps should I take per day?
More steps are better for your health, but even 2,500 steps per day already yields measurable benefit. Aim preferably for 7,000 to 10,000 steps, depending on your age, and walk briskly for part of the day.
Is 75 minutes of exercise per week already enough?
75 minutes of vigorous exercise per week already delivers close to the maximum benefit for your lifespan. On top of that, make sure you do not sit for too long at a stretch during the day, as that is a separate risk.