Check weekly exercise against guidelines.
The weekly physical activity guidelines have two independent parts, and meeting one does not excuse the other. The aerobic part asks for 150 moderate-equivalent minutes, counting vigorous activity double. The strength part asks for muscle-strengthening work on two or more days, covering the major muscle groups. Checking both separately is the point of a checklist — a runner with 300 aerobic minutes and no resistance work has still only met half the recommendation.
Aerobic component
Moderate-equivalent = moderate minutes + vigorous minutes x 2; complete at 150
Strength component
Strength completion = sessions done / sessions recommended x 100
These are educational and reference calculations only. They are not a diagnosis, not a substitute for measurement or laboratory testing, and must not be used to start, stop, time or change any medication or treatment. Reference thresholds differ between national guidelines and do not account for your individual clinical context. Discuss any result that concerns you with a qualified healthcare professional, and seek urgent medical attention for acute symptoms rather than relying on a calculator.
Aerobic activity is converted to moderate-equivalent minutes and measured against 150; strength sessions are measured against your target of two or more. The status line reports whether each component is met, since they are assessed independently.
Most people track only cardio, and strength training is the component most often skipped despite its distinct benefits for bone density, glucose control and preserving muscle with age. A checklist makes the omission visible.
Any activity that works the major muscle groups against resistance — free weights, machines, resistance bands, bodyweight work such as push-ups and squats, or heavy gardening. Guidelines ask for two or more days, not for a particular duration.