How much physical activity do adults need?
Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current .
We know 150 minutes pf physical activity each week sounds like a lot, but you don’t have to do it all at once. It could be 30 minutes a day, 5 days a week. You can spread your activity out during the week and break it up into smaller chunks of time.
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.
01
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.
Moderate-intensity aerobic activity
(such as brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week)
AND
Muscle-strengthening activities
on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Vigorous-intensity aerobic activity
(such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week
AND
Muscle-strengthening activities
on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
An equivalent mix of moderate- and vigorous-intensity aerobic activity
on 2 or more days a week
AND
Muscle-strengthening activities
on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
For Even Greater Health Benefits
If you go beyond 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity or an equivalent combination, you’ll gain even more health benefits.