Key Exercise Guidelines for Adults
All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
For substantial health benefits, adults should do:
• At least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic physical activity,
• 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity,
• an equivalent combination of moderate- and vigorous-intensity aerobic activity.
Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
More Exercise is Better
For additional and more extensive health benefits, adults should increase their aerobic physical activity to
• 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity,
• 150 minutes a week of vigorous-intensity aerobic physical activity,
an equivalent combination of moderate- and vigorous-intensity activity.
And even more additional health benefits are gained by engaging in physical activity beyond this amount!
Don't Forget to Build Strength Too!
Adults should also do muscle-strengthening activities for additional health benefits as follows:
• Moderate- or high-intensity
• Involving all major muscle groups
• On 2 or more days a week