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, 2^nd edition, adults need to do two types of physical activity 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.

Stay active: It can make life better.

Find out how exercise can support physical and mental health from the Physical Activity Guidelines for Americans, 2^nd edition. [PDF-15.2MB]

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.

Want to learn more about important health benefits for adults? Check out the Move Your Way Factsheet for Adults [PDF-502KB].

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

Moderate-intensity aerobic activity

(e.g., 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).

Example 2

Vigorous-intensity aerobic activity

(e.g., 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).

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

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.