WHO target: 150–300 minutes weekly

The World Health Organization says adults should aim for 150 to 300 minutes of moderate physical activity a week, or 75 to 150 minutes of vigorous activity. (who.int) That target covers movement that raises effort, including brisk walking, cycling, sport, work activity and household tasks. WHO says adults should also do muscle-strengthening exercises for major muscle groups on two or more days a week. (who.int) WHO says “moderate” activity means effort that noticeably raises breathing and heart rate, while vigorous activity pushes harder for the same health gains in less time. The guidance says equivalent combinations of both also count. (who.int 1) (who.int 2) The guidance is paired with a warning on inactivity. WHO said on June 26, 2024 that 31% of adults worldwide — about 1.8 billion people — did not meet the recommended activity levels in 2022. (who.int) (paho.org) WHO said adult inactivity rose by about 5 percentage points from 2010 to 2022, and the world is off track for its 2030 reduction target if that trend continues. The agency projects inactivity could reach 35% by 2030. (paho.org) The health stakes are broad. WHO says people who are insufficiently active face a 20% to 30% higher risk of death than people who are sufficiently active. (who.int) WHO links regular activity in adults to lower risks of cardiovascular disease, type 2 diabetes, some cancers, depression and anxiety, along with better sleep, cognition and overall well-being. (who.int) Canada’s own numbers show the gap between guidance and behavior. Statistics Canada said in January 2025 that, in the decade leading up to the pandemic, 45% of Canadian adults met the recommended 150 minutes a week of moderate-to-vigorous physical activity. (statcan.gc.ca) That means a majority of Canadian adults fell short of the aerobic target, with activity dropping sharply by age. Among adults 65 and older, 25% of men and 21% of women met the guideline. (statcan.gc.ca) WHO’s bottom line is blunt: any activity is better than none, and more is better up to the recommended range. The benchmark is not a fitness challenge; it is the minimum WHO uses to protect health. (who.int)