Tzeadim › Ages 18–40

Gross motor · Routine

150–300 minutes of aerobic activity a week

What it is

Moderate (brisk walk, easy cycling: can talk, not sing) — or 75–150 vigorous. Template: two 45-min zone-2 sessions + one interval session.

every week · from 18

150–300 min moderate/week

Always on

1. Anchor it to the calendar like a meeting; the dog walk counts if it's brisk.
2. Start at what you do now +10%/week.

Sources

• Guidelines on physical activity and sedentary behaviour (2020) — World Health Organization · checked 30-08-2026

Last reviewed 30-08-2026 · Confidence: high

Compiled with AI assistance from the public sources listed above. Not yet reviewed by a clinician — check anything important against the source, with Tipat Halav or with your doctor.