In short
- After a long inactive stretch, NIDDK suggests starting with walks of 5 minutes, several times a day, 5 to 6 days a week.
- From there, it suggests building up to 10 minutes at a time, 3 times a day, and slowly picking up the pace.
- The second edition of the federal activity guidelines dropped the rule that only 10-minute bouts count. Any amount of activity has some health benefits.
- Strength work can start at 1 day a week and build to 2.
Weekly targets of 150 minutes or more can look out of reach if you have not been active for a while. NIDDK, part of the National Institutes of Health, describes a gradual way in, and the current federal activity guidelines say that even short amounts of movement count.
A starting plan in three stages
NIDDK’s example for someone who has been inactive starts with walking at a gentle pace. The stages below follow its wording; the daily totals are our arithmetic.
| Stage | Walking | Daily total |
|---|---|---|
| Start | 5 minutes at a time, several times a day, 5 to 6 days a week | Depends on how many walks |
| Build | Gradually increase to 10 minutes per session, 3 times a day | 30 minutes |
| Then | Slowly increase walking speed | 30 minutes, at a brisker pace |
At 30 minutes a day on 5 days, the week comes to 150 minutes (our arithmetic). NIDDK says building up slowly lets you work up to more intense activity without getting hurt.
Why short bouts count
According to ODPHP’s summary of the Physical Activity Guidelines for Americans, the first edition said only bouts of 10 minutes or more counted toward the guidelines. The second edition removed that requirement to encourage people to move more often through the day. It also states that any amount of physical activity has some health benefits, and that the first key guideline for adults is to move more and sit less.
Adding strength slowly
NIDDK suggests starting muscle-strengthening at 1 day a week at a light or moderate intensity, then increasing to 2 days a week over time, and raising the intensity until it is moderate or greater.
Everyday ways to add minutes
- Park farther away for extra steps, in places that are safe and well lit.
- Walk inside a shopping mall or other large building, especially in bad weather.
- Rake leaves, wash the car or do brisk housecleaning.
- Take breaks from sitting at the computer, TV or other devices.
- Pick a backup activity for days when bad weather or an injury gets in the way.
NIDDK also suggests keeping a simple log with the date, the activity, the total time and how you felt.
Sources
- NIDDK, Health Tips for Adults. Last reviewed September 2020; read October 24, 2026.
- ODPHP, Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans. Read October 24, 2026.