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 Physical Activity Guidelines for Americans.
We know 150 minutes of 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. See tips for getting started.
Physical activity supports physical and mental health. The benefits of physical activity make it one of the most important things you can do for your health.
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.

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).

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