Short answer: Start small and build. Federal guidelines target 150 to 300 minutes of moderate activity a week plus strength training on 2 or more days, but any amount counts, and short bouts add up. Inactive people should start low and go slow, adding time and intensity gradually to limit injury risk.
The old version of this post had 10 general tips. This refresh builds a beginner plan from the U.S. Physical Activity Guidelines, so every step has a source behind it.
How much exercise do you need?
From the Physical Activity Guidelines for Americans (2nd edition), adults should:
- Move more and sit less. Some activity is better than none.
- Do 150 to 300 minutes a week of moderate aerobic activity, or 75 to 150 minutes of vigorous, or a mix.
- Do muscle-strengthening activity of moderate or greater intensity for all major muscle groups on 2 or more days a week.
Moderate means about the effort of brisk walking; vigorous is like running or jogging.
Do you have to hit the target right away?
No. The guidelines say inactive people gain substantial benefits from increasing activity even below the target, with no threshold before benefits begin. They also dropped the old rule that activity had to come in 10-minute bouts: bouts of any length count, even climbing a few flights of stairs.
How do you start safely?
The guidelines' safety advice:
- Start low and go slow. Begin with lower intensity and gradually increase how often and how long you're active.
- Choose activities that fit your current fitness and goals.
- Use the right gear and safe places to train.
- Talk to a health care provider if you have a chronic condition or symptoms.
They note injury risk is tied to the gap between your usual activity and your new level, and that cardiac events, though rare, are most likely when an inactive adult suddenly does vigorous activity.
What does a first month look like?
This is an example plan that applies the guidelines' start-low advice. Adjust it to your starting point.
- Week 1: walk briskly 10 to 15 minutes on most days, and do one short full-body strength session (squats to a chair, wall or incline push-ups, rows with a band).
- Week 2: add a few minutes to each walk and a second strength day.
- Week 3: work toward 20 to 30 minutes of walking or easy cycling most days.
- Week 4: check your weekly minutes against the 150-minute target and keep two strength days.
Write down what you did each day. If something hurts beyond normal effort, back off and adjust.
How do you keep going?
The guidelines note people are active for many reasons beyond health: fun, friends and family, the outdoors, and getting fitter for sports. Pick activities you'll repeat. Climbing, lifting, and team sports all count. If you want a structured strength start, our strength training guide covers the basics, and our bodyweight vs weights guide shows how to progress at home.
FAQ
How much exercise should a beginner do?
The U.S. Physical Activity Guidelines target 150 to 300 minutes of moderate aerobic activity a week plus muscle strengthening on 2 or more days. Beginners can start below that; some activity is better than none.
Do short workouts count?
Yes. The 2018 guidelines say bouts of any length count toward the weekly total, even a few flights of stairs.
How fast should I increase my workouts?
Gradually. The guidelines advise inactive people to start low and go slow, since injury risk rises with the gap between your usual and new activity level.
Should I see a doctor before starting?
The guidelines say people with chronic conditions or symptoms should be under a health care provider's care and can ask what types and amounts of activity are right for them.
Next rep
Schedule your first three sessions on your calendar today. Short ones count.