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Weekly aerobic minutes for adults

Convert whole-week moderate and vigorous activity into moderate-equivalent minutes. See actual time separately and compare general adult aerobic guidance.

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Editable example

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Add up each intensity across the whole week. Enter 0 for a type you did not do; do not leave it blank. Count each period once. Light activity is outside this conversion, but is not worthless.

Enter the total for the whole week, not per day. Being able to talk but not sing is a simple moderate-intensity check; intensity varies by person. Enter 0 if none. Count each actual minute in only one field.
Enter the whole-week total. During vigorous activity you can usually say only a few words before pausing for breath; a sport name alone does not determine intensity. Enter 0 if none and do not count the same minute twice.

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Example result

Moderate-equivalent minutes this week

150minutes

The main answer is moderate-equivalent minutes for guideline comparison, not extra clock time or calories. Any amount of activity can help. The gap to 150 is a comparison, not an instruction to catch up immediately.

Actual activity time (not doubled)135 minutes
Vigorous activity in moderate-equivalent minutes30 minutes
Gap to 150 equivalent minutes (not a prescription)0 minutes

Worked steps

  1. 120 + 15 × 2 = 150
  2. 120 + 15 = 135

Moderate-equivalent minutes equal moderate minutes plus twice vigorous minutes. Actual clock time equals moderate plus vigorous minutes. The gap to 150 is max(0, 150 minus equivalent minutes), a reference comparison rather than a personal exercise prescription. General adult aerobic guidance uses 150–300 moderate or 75–150 vigorous minutes, or an equivalent combination. The 150 and 300 boundaries are references, not a health test. Above 300 is not automatically unsafe, and 300 is not a prescribed target or safe upper limit. Some activity is better than none; do not suddenly increase activity just to close a gap. Strength work on at least two days and older-adult balance needs are separate and not assessed. Children, pregnancy, illness and rehabilitation need appropriate guidance. No calorie, weight-loss or health outcome is predicted.

Method and scope

The main answer is moderate-equivalent minutes for guideline comparison, not extra clock time or calories. Any amount of activity can help. The gap to 150 is a comparison, not an instruction to catch up immediately.

Some activity is better than none; do not suddenly increase activity just to close a gap. Strength work on at least two days and older-adult balance needs are separate and not assessed. Children, pregnancy, illness and rehabilitation need appropriate guidance. No calorie, weight-loss or health outcome is predicted.

References:CDC: adult aerobic amounts and intensity equivalence、CDC: talk test and relative intensity、WHO: physical activity and sedentary behaviour guidance

What this tool helps you do

Convert recorded weekly aerobic activity for general adults aged 18 and over into moderate-equivalent minutes. This does not certify personal health, medical clearance or compliance with every physical-activity recommendation.

What to enter

Enter actual minutes across the whole week in two non-overlapping groups. Use 0 when there was none. Talking but not singing is a simple moderate check; only a few words between breaths suggests vigorous intensity. Relative intensity varies between people.

How it is calculated

Moderate-equivalent minutes equal moderate minutes plus twice vigorous minutes. Actual clock time equals moderate plus vigorous minutes. The gap to 150 is max(0, 150 minus equivalent minutes), a reference comparison rather than a personal exercise prescription.

Worked example

Synthetic example: 120 moderate minutes and 15 vigorous minutes give 120 + 15 × 2 = 150 moderate-equivalent minutes, while actual time is 120 + 15 = 135 minutes. The conversion does not add 15 real minutes to your week.

Understanding the answer

General adult aerobic guidance uses 150–300 moderate or 75–150 vigorous minutes, or an equivalent combination. The 150 and 300 boundaries are references, not a health test. Above 300 is not automatically unsafe, and 300 is not a prescribed target or safe upper limit.

Scope and limitations

Some activity is better than none; do not suddenly increase activity just to close a gap. Strength work on at least two days and older-adult balance needs are separate and not assessed. Children, pregnancy, illness and rehabilitation need appropriate guidance. No calorie, weight-loss or health outcome is predicted.

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