If you’re new to fitness, one of the most common questions is: “How much aerobic exercise should I do?” The good news is that you don’t need to dive into intense, long workouts right away. Starting slow and consistent is key to building a sustainable habit and avoiding burnout or injury.
First, let’s look at guidelines from trusted health organizations. The World Health Organization (WHO) and the U.S. Department of Health and Human Services (HHS) recommend that adults get at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise. For beginners, moderate intensity is a great starting point—it means you can talk but not sing while moving. Think brisk walking, gentle cycling, or water aerobics.
Breaking that 150 minutes into smaller chunks makes it less overwhelming. Instead of trying to do 30 minutes five days a week (which is a common goal), start with 10-15 minutes per session, 3-4 times a week. For example, take a 10-minute walk after breakfast and another 10-minute walk after dinner. Over 2-3 weeks, gradually increase the time by 5 minutes per session. By the end of a month, you might find yourself easily doing 20-25 minute sessions, getting closer to the weekly 150-minute mark.
What if you prefer more intense workouts? If you want to try vigorous aerobic exercise like jogging, high-intensity interval training (HIIT), or fast cycling, start even slower. Begin with 5-minute sessions, 2-3 times a week, and mix in rest periods. For instance, jog for 1 minute, then walk for 2 minutes, and repeat. As your fitness improves, you can reduce rest time and increase the active periods. Remember, vigorous exercise should make you breathe hard and unable to hold a full conversation.
It’s also important to listen to your body. Soreness is normal when starting a new routine, but sharp pain is a sign to stop. If you feel tired or dizzy, take a break or lower the intensity. Consistency matters more than intensity in the beginning—even 10 minutes of daily movement can lead to improvements in energy levels, mood, and cardiovascular health over time.
Another tip for beginners is to choose activities you enjoy. If you hate running, don’t force yourself to do it. Try dancing, hiking, swimming, or a low-impact aerobics class instead. When you enjoy the exercise, you’re more likely to stick with it long-term. You can also mix things up to keep it fun—for example, walk on Mondays and Wednesdays, and do a dance workout on Fridays.
Finally, don’t forget to warm up before and cool down after each session. A 5-minute warm-up (like slow walking or arm circles) prepares your body for exercise, while a 5-minute cool-down (like stretching or gentle yoga) helps your heart rate return to normal and reduces muscle soreness.
In summary, beginners should aim for 10-15 minutes of moderate-intensity aerobic exercise, 3-4 times a week, gradually increasing the duration over time. The goal is to build a habit that’s sustainable, not to push yourself to exhaustion. By choosing enjoyable activities, listening to your body, and following safety tips, you’ll be on your way to a healthier, more active lifestyle.
