VoltraHow much exercise do you need a week?
Adults need 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, or a mix of the two, plus muscle-strengthening on 2 or more days [1]. Saudi Arabia's national guidelines give the same weekly ranges [2].
For example, five 30-minute brisk walks make 150 minutes (calculated). Strength training counts separately from these minutes.
A week, in numbers
| Part of the week | What the WHO recommends for adults [1] |
|---|---|
| Moderate aerobic activity | 150 to 300 minutes a week |
| Or vigorous aerobic activity | 75 to 150 minutes a week |
| Muscle strengthening | 2 or more days a week, all major muscle groups |
| Sitting | Less of it; activity of any intensity in its place helps |
Going beyond 300 minutes of moderate activity, or 150 of vigorous, brings additional health benefits [1]. For strength training, the Saudi Public Health Authority says two days a week [2], and the Saudi health ministry's guide for practitioners two to three times a week [3].
If you're losing weight
The Saudi health ministry's guide recommends at least 250 to 300 minutes a week in total, together with resistance training to limit the muscle lost along with the fat [3].
In the Gulf heat
- Avoid exercising in extreme heat or cold, and replace the water you sweat out [3].
- Qatar's national guidelines advise exercising in the early morning or the evening, drinking during and after activity, and cancelling outdoor activity when the heat index (WBGT) is above 28 °C [4].
In Ramadan
- Qatar's guidelines put the best time to train at two to three hours after iftar [4].
- The Saudi Public Health Authority suggests 4 to 6 hours of sleep at night during Ramadan, made up with 1.5 to 2 hours in the day, and two main meals at night [2].
Over 65
The same weekly minutes apply, plus varied activity that works on balance and strength on 3 or more days a week, to help prevent falls [1].
How Voltra fits in
Voltra's training plans are strength training on every training day, which covers the strength part. For the minutes, add walks or cardio; Train has a Cardio section for logging them.
Frequently asked
Is 30 minutes of exercise a day enough?
Five 30-minute sessions of moderate activity make 150 minutes a week, the WHO's minimum for adults (calculated). Add strength training on 2 or more days.
How many days a week should I do strength training?
At least two, in both the WHO and the Saudi Public Health Authority guidelines.
How much exercise do I need to lose weight?
Saudi Arabia's health ministry recommends at least 250 to 300 minutes a week, with resistance training to limit muscle loss. What you eat matters as well.
Sources
- World Health Organization (2020). WHO guidelines on physical activity and sedentary behaviour. Recommendations for adults and older adults.
- هيئة الصحة العامة (وقاية)، المملكة العربية السعودية. إرشادات الحركة على مدار 24 ساعة للمملكة العربية السعودية: تكامل النشاط البدني والسلوك الخامل ومدة النوم. In Arabic. Adults p. 24; Ramadan p. 27.
- وزارة الصحة، المملكة العربية السعودية (١٤٤١هـ / ٢٠٢٠). دليل النشاط البدني للممارس الصحي. In Arabic. Adults and weight loss p. 13; heat and water p. 21.
- وزارة الصحة العامة وسبيتار، قطر (٢٠٢١). الدلائل الإرشادية الوطنية للنشاط البدني في دولة قطر، النسخة الثانية. In Arabic. Heat p. 66; Ramadan p. 67.
Sources checked on 30 September 2026.
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