# How Much Exercise Do You Need?

> Adults need at least 150 minutes of moderate activity each week — start small and build up.

- Type: Article
- Topic: Evidence & Guidelines › Activity Guidelines
- URL: https://twikka.com/learn/how-much-exercise-do-you-need
- Updated: 2026-09-30

Over half of Australians are not getting enough physical activity. But the good news is — even small steps make a difference, and there's a clear guide to get started.

**Recommended minimum for adults:**
- 150 minutes of moderate-intensity activity per week (e.g. brisk walking), or
- 75 minutes of vigorous-intensity activity (e.g. running)
- Plus two sessions of muscle-strengthening activities weekly

If that sounds like too much, start small. Even 10 minutes a day builds momentum — anything is better than nothing.

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Source: Twikka (https://twikka.com/learn/how-much-exercise-do-you-need). General information about physical activity — not medical advice.