Weekly exercise minutes
A walk on Monday, a swim on Thursday, a bike ride at the weekend. Put in each day and see the week as a whole.
Your details
Your exercise minutes this week
2 hr 5 min
83% of the guideline (125 moderate minutes)
- Active days4 of 7
- Biggest daySaturday, 45 min
- Average a day18 min
- Vigorous minutes, counted double0 (worth 0 moderate)
- MET minutes, roughly500 of the WHO 600
- Still to go25 moderate or 13 vigorous minutes
Spreading activity over 3 or more days is easier on the body and the diary, though a busy weekend counts too. Moderate means you can talk but not sing; vigorous means a few words between breaths.
The working
Four active days
30 + 20 + 30 + 45 = 125 minutes, 83% of the guideline, with Saturday the biggest day. A 25 minute walk on Sunday would get you there.
Spreading it out
Why 3 or more days
Spreading activity across the week means less soreness, easier recovery and a steadier habit. If one big day suits your life, that counts too.
Keep a log
What helps
- Write it down the same day
- Count walks, cycling, swimming, dancing, active chores
- Count strength work separately
- Busy weeks
Moderate and vigorous
One vigorous minute counts as two
The UK guideline is 150 moderate minutes, 75 vigorous, or a mix, where one vigorous minute counts as two moderate. Tell the page how many of your minutes were vigorous: if 40 of the 125 above were runs, the week is worth 165 moderate minutes, over the line. The WHO also counts MET minutes, with moderate at about 4 METs and vigorous at about 8: 600 a week matches the guideline.
Examples
Which is which
| Moderate | Vigorous |
|---|---|
| Brisk walking | Running |
| Easy cycling | Fast cycling or hills |
| Doubles tennis | Singles tennis |
| Water aerobics | Swimming fast lengths |
Read with care
What this cannot tell you
- Mixed weeksIf you mixed moderate and vigorous, use the active minutes goal page.
- IntensityOnly brisk or harder minutes count towards 150.
- IllnessRest weeks are fine.
Questions
Common questions
How many minutes of exercise a day is 150 a week?
About 22 minutes a day, or 30 minutes on 5 days.
Can I do all 150 minutes at the weekend?
Yes, studies suggest weekend warriors get much of the benefit.
Does walking count?
Brisk walking does.
Sources
- UK Chief Medical Officers: physical activity guidelines 2019
- NHS: physical activity guidelines for adults
- O'Donovan G et al. Weekend warrior and other leisure time physical activity patterns and mortality risk. JAMA Intern Med 2017
- WHO guidelines on physical activity and sedentary behaviour 2020
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
Before you push on
New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.
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