The short answer
The World Health Organization and the US guidelines say the same thing for adults: 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening on two or more days a week.
What the guidelines say
- "All adults should undertake 150-300 min of moderate-intensity, or 75-150 min of vigorous-intensity physical activity" each week, and "regular muscle-strengthening activity" (WHO guidelines, summarized in Bull et al., British Journal of Sports Medicine, 2020; the WHO guideline itself).
- The CDC puts it in everyday terms: "at least 150 minutes of moderate-intensity physical activity a week, such as 30 minutes a day, 5 days a week," and "2 days of muscle-strengthening activity each week" (CDC, Adult Activity: An Overview).
Moderate means brisk enough that you breathe harder, like a fast walk. Vigorous means you can say only a few words without stopping for breath.
Why it is counted by the week
Both sets of guidelines give a weekly total, not a daily one. A week with two long sessions counts the same as five short ones. That is how Landmark can count it too.
Set it up in Landmark
Pick the habit that matches how you move:
- Exercise minutes, at Each week. Apple Watch records exercise minutes for brisk activity, and Landmark adds them up across the week.
- Workouts, a number of sessions each week, from any app that writes workouts to Apple Health.
- Strength, a number of strength sessions in any 7 days, counted from workouts recorded as strength training.
- Open the Goals tab and tap +, then Habit, and pick one.
- Choose the cadence and type your target, for example 150 minutes each week, or 2 strength sessions.
Today shows what is left of the week, and whether you are on track for the days that remain.
