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Healthy habits

Weekly physical activity

See your weekly activity in moderate-equivalent minutes, progress toward 150 minutes and strength-training days.

01 · Your editable starting point

Your editable starting point

Change the values you know. Every result updates instantly in your browser.

03 · What the numbers mean

What the numbers mean

Combine moderate and vigorous activity and compare it with the WHO adult guideline.

Your resultWhat the numbers mean
Moderate-equivalent minutesFor this comparison, one vigorous minute counts as two moderate minutes. WHO recommends 150–300 moderate minutes or 75–150 vigorous minutes per week for adults, plus muscle strengthening on at least two days.180 minutes
Progress toward 150 minutesWHO · 150 minutes120%
Progress toward 300 minutesWHO · 300 minutes60%
Strength targetWHO2 / 2 days

04 · Guidance and limitations

Guidance and limitations

For this comparison, one vigorous minute counts as two moderate minutes. WHO recommends 150–300 moderate minutes or 75–150 vigorous minutes per week for adults, plus muscle strengthening on at least two days.

ⓘ This is an educational estimate, not a diagnosis or a personal medical recommendation.
WHO ↗

05 · Healthy habits

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