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 Americansexternal icon.

Some Activity is Better than None

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. See tips for getting started.

Stay active: It can make life better.

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.

Example 1
Icon: Walking

Moderate-intensity aerobic activity

(such as 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 that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Example 2
Icon: Running

Vigorous-intensity aerobic activity

(such as 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 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

Icon: Weight Lifting

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.

Active People, Healthy Nation. Creating an Active America, Together.
Are You Ready to be More Physically Active?

Sign up for more information about Active People, Healthy NationSM.

Join Active People, Healthy Nation
Active People, Healthy Nation. Creating an Active America, Together.

Are You Ready to be More Physically Active?

Sign up for more information about Active People, Healthy NationSM.

Move Your Way - Adults

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

Connect with Nutrition, Physical Activity, and Obesity