How much physical activity do adults need?

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How much physical activity do adults need?





Physical activity is anything that gets your body moving. According to the 2018 Physical Activity Guidelines for Americans, 2nd edition, adults need to do two physical activity types each week to improve their health–aerobic activity and muscle strengthening.

Some Activity is Better than None

We know 150 minutes each week sounds like a lot of time, but it’s not. That could be 30 minutes a day, 5 days a week. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. Learn more about finding a balance that works for you.

Move More and Sit Less

Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits.




Recommended Levels For Health Benefits

Adults should follow the exercises as specified in the following options. Check out this print-friendly age chart for a quick snapshot of the recommended amount of weekly activity for adults.

Example 1
Icon: Walking

Moderate-intensity aerobic activity

(e.g., brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week)

AND

Icon: Weight Lifting

Muscle-strengthening activities

on 2 or more days a week, all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Example 2
Icon: Running

Vigorous-intensity aerobic activity

(e.g., jogging or running) for 75 minutes (1 hour and 15 minutes) every week

AND

Icon: Weight Lifting

Muscle-strengthening activities

on 2 or more days a week, all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Example 3
Icons: A combination of walking and running

An equivalent mix of moderate- and vigorous-intensity aerobic activity

on 2 or more days a week

AND

Icon: Weight Lifting

Muscle-strengthening activities

on 2 or more days a week, all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).



If you go beyond 150 minutes a week of moderate-intensity activity or 75 minutes a week of the vigorous-intensity activity or an equivalent combination, you’ll gain even more health benefits.




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