Overview
- The WHO advises adults to aim for 150–300 minutes of moderate aerobic activity weekly or 75–150 minutes of vigorous activity, plus strength training on at least two days.
- Research cited reports measurable benefits from very small doses of movement, such as two five‑minute bouts or roughly 2,300 daily steps.
- Beginners are encouraged to start with brief sessions—5–10 minutes of brisk walking, simple mat work or mobility—to establish consistency without pressure.
- Behavioral tactics include linking mini‑moves to daily cues, preparing the environment, scheduling like appointments and making social commitments.
- A five‑minute minimum rule helps on low‑motivation days; short strength circuits of about six exercises for roughly 45 seconds each suit novices, and a quick medical check is prudent after long inactivity or with health issues.