How Much Exercise Do You Need When You Work From Home?

Adults should get at least 150 to 300 minutes of moderate-intensity activity a week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening on 2 or more days, according to the federal Physical Activity Guidelines for Americans (2nd edition, 2018). Working from home can remove the incidental movement of a commute and an office, so the target is worth planning for, and the guidelines are more flexible than many people assume.

1. The official target for adults

The Physical Activity Guidelines for Americans, published by the US Department of Health and Human Services (HHS), set out these key guidelines for adults:

• Move more and sit less throughout the day. The guidelines state that some physical activity is better than none, and that adults who sit less and do any amount of moderate-to-vigorous activity gain some health benefits.
• Aerobic activity: for substantial health benefits, at least 150 to 300 minutes a week of moderate-intensity activity, or 75 to 150 minutes a week of vigorous-intensity activity, or an equivalent combination. The guidelines say this activity should preferably be spread throughout the week.
• Muscle strengthening: activities of moderate or greater intensity that work all major muscle groups on 2 or more days a week.

HHS's questions and answers page adds context: only about 20 percent of adults and adolescents meet the recommendations.

2. What "moderate" and "vigorous" mean

HHS gives a simple rule of thumb. During moderate-intensity activity, you can talk but not sing. During vigorous activity, you cannot say more than a few words without pausing for breath.

For a person of average fitness, HHS lists brisk walking, dancing and household chores as moderate-intensity examples, and running, swimming laps and hiking as vigorous examples. HHS also notes that intensity is relative: the same activity can be moderate for one person and vigorous for someone less fit.

3. Good news for a busy workday: short bouts count

The first edition of the guidelines asked for activity in bouts of at least 10 minutes. The second edition removed that requirement. HHS explains the change on its questions and answers page: the goal is to encourage Americans to move more and sit less throughout the day, and all bouts of moderate-to-vigorous activity now count toward the total.

That makes the target much easier to fit around meetings. Here is how 150 minutes can break down:

The top of the range, 300 minutes, is 60 minutes on 5 days, or about 43 minutes every day. The guidelines also state that additional health benefits come from activity beyond the equivalent of 300 minutes a week.

4. Why sitting less is its own goal

"Move more and sit less" is the first key guideline for adults, and HHS explains why on its questions and answers page: new evidence shows a strong relationship between more sedentary behavior and a higher risk of death from all causes, heart disease and high blood pressure.

HHS is also honest about the limits of the evidence. The research did not support a specific daily limit on sitting time or a specific way to break it up. What it does say is that all physical activity, especially moderate-to-vigorous activity, can help offset these risks.

5. Ways to build activity into a remote day

These ideas are practical applications of the guidelines, not official prescriptions:

• Replace the commute. A brisk walk at the start and end of the workday restores the movement the commute used to provide. Two 15-minute walks covers 30 minutes.
• Walk audio-only calls. If a meeting does not need your camera, take it on your feet.
• Use the gaps. A 10-minute brisk walk between meetings counts now that the 10-minute bout rule is gone, and shorter bouts count too.
• Count chores honestly. HHS lists household chores among moderate activities, but only when they get your breathing up to the "talk but not sing" level.
• Schedule strength work twice a week. The muscle-strengthening guideline is separate from the minutes target. Bodyweight exercises such as squats or push-ups at home can work major muscle groups.

6. If you are starting from zero

HHS says people who are currently inactive benefit the most from becoming active. The executive summary advises inactive people to "start low and go slow," beginning with lower-intensity activities and gradually increasing how often and how long they are done. The questions and answers page also points to immediate benefits from even a single session, including reduced anxiety and blood pressure and improved sleep.

If you have a chronic health condition or are unsure what level of activity is safe for you, talk with a health professional before increasing your activity.

7. Key takeaways

• Adults should aim for 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, plus strength work on 2 or more days.
• "Move more and sit less" is the first key guideline; any amount of activity is better than none.
• Activity no longer needs to come in 10-minute bouts, so short walks between meetings count.
• 150 minutes is 30 minutes on 5 workdays, or about 22 minutes a day.
• Moderate means you can talk but not sing; brisk walking counts.