Plus, exercise will improve your mood, but you have to do it often for it to pay off. So how much should you exercise every week? Work up to 2 hours and 30 minutes of moderately intense exercise like brisk walks or 75 minutes of a more vigorous exercise like swimming laps, jogging or other sports. Focus on setting fitness goals you can meet so you don't give up. Most of all. Remember that doing any exercise is better than none at all