If you're trying to lose weight, you might be wondering how much exercise it really takes to make a difference. The truth is, it depends on your health, your goals, and your daily routine. Here’s one of the best tips I can share — you don’t have to force yourself to do workouts you don’t enjoy. What matters most is finding ways to move your body that feel good and fit naturally into your life.
The Basics: What the Guidelines Say
For general health, the Centers for Disease Control and Prevention (CDC) recommends:
- At least 150 minutes of moderate-intensity activity per week (that’s about 30 minutes, 5 days a week)
- Plus two or more days of muscle-strengthening exercises
This is a great starting point for maintaining your current weight and improving your overall health.
But if you're aiming to lose weight or keep it off, you'll likely need to do more.
How Much Exercise Helps with Weight Loss?
To support weight loss, experts suggest:
- At least 300 minutes of moderate-intensity activity per week (that’s about 40 to 45 minutes most days)
This amount of activity helps you burn more calories, build muscle, and keep your metabolism active. It also supports long-term success, especially when paired with healthy eating.
What Counts as Moderate Activity?
Moderate-intensity means your heart rate goes up, but you can still talk while you're moving. Some great examples include:
- Brisk walking
- Water aerobics
- Mowing the lawn or gardening
- Riding a bike on level ground
- Dancing
- Swimming gentle laps
Don't Forget Muscle-Strengthening
Lifting light weights, doing chair squats or wall push-ups, and using resistance bands are all great ways to build muscle. Muscle burns more calories, even when you're resting, so it helps support weight loss. Try to work on your major muscle groups at least two times per week.
Consistency is Key
If your goal is to lose weight and keep it off, aim for about 300 minutes of moderate activity each week, plus strength training on two days. That might sound like a lot at first, but the good news is, you can build up slowly. Start with what feels manageable — even a 10-minute walk after meals makes a difference. The key is staying consistent and choosing activities you enjoy. It also helps to track your progress along the way. Seeing your small wins add up can keep you motivated and remind you how far you’ve come. Every step truly counts.