How Much Movement is Optimal?

We all know that physical activity is good for us—but how much is actually ideal? Maybe you try to work out regularly, but it still feels like you’re not doing enough. Or your schedule is so packed that you’re not sure where to find the time.

We understand that it can be tough to fit movement into your day. The good news? You don’t need hours in the gym to boost your health—and we’re here to help!

At Plants for Health, we follow the World Health Organization Guidelines on Physical Activity and Sedentary Behavior (1). These guidelines are evidence-based and clearly outline how much movement is ideal to stay healthy and reduce the risk of chronic diseases. By following them, you can improve not only your physical fitness but also your mental well-being and overall quality of life.

According to the guidelines, here’s what adults need for optimal health:

At least 150 minutes of moderate-intensity exercise per week
Moderate intensity means your heart rate goes up, but you can still have a conversation. Think brisk walking, cycling, swimming, or gardening. Spread this activity throughout the week to keep your body active on a regular basis and improve your overall fitness. A good goal is at least 30 minutes per day.

At least 2 sessions per week of muscle- and bone-strengthening exercises
Strength training, yoga, or bodyweight exercises like squats, stair climbing, push-ups, and lunges help keep your muscles strong. This isn’t just about muscle mass—it’s also vital for bone health, metabolism, and posture.

As you age, strength training becomes even more important to help you maintain muscle mass, prevent injuries, and reduce the risk of falling.

Balance exercises, such as standing on one leg, walking heel-to-toe, or practicing tai chi, are also highly recommended—especially for adults over 65, as they help reduce fall risk and support independence.

Sit less, move more
Sitting for long periods increases your risk of health problems, including heart disease and type 2 diabetes. Try to get up and move around every hour, especially if you have a desk job. Small actions—like a quick walk, a few jumping jacks, or some simple stretches—can make a big difference. Set a reminder if needed!

Integrating more movement into your daily life can bring major benefits. You’ll improve your fitness, build muscle strength, and boost your mental health. You’ll feel more energized, sleep better, and lower your risk of chronic illness.

Regular movement also helps you stay strong and mobile as you age. It keeps your bones healthy, improves your balance, and preserves your muscle mass—helping you avoid falls and injuries. That means more freedom, more independence, and a higher quality of life for longer.

Small changes can make a big impact: take the stairs more often, walk or bike to the store, and schedule movement breaks into your day. The more active you are, the better you’ll feel—now and in the long run.

Need help putting this into practice in your own life? Join our full program and discover what’s possible. Click here.