How Much Exercise Do Adults Need? The Federal Guidelines in Plain Language

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"Get more exercise" is easy advice to give and hard advice to measure. The U.S. Department of Health and Human Services (HHS) puts out specific targets in its Physical Activity Guidelines for Americans. The second edition, released in 2018, is the current one. The targets are smaller than most people fear, and a five-minute walk counts.

The two weekly targets

For adults, the guidelines describe two kinds of activity.

Aerobic activity. Aim for at least 150 to 300 minutes a week of moderate-intensity activity, or 75 to 150 minutes a week of vigorous-intensity activity, or an equivalent mix of the two. HHS says going past 300 minutes of moderate activity brings additional health benefits.

Muscle-strengthening activity. On two or more days a week, do moderate or greater intensity activities that work all the major muscle groups.

What counts as moderate and vigorous

One practical check is the talk test. During moderate activity, like brisk walking, you can talk but you can't sing. During vigorous activity, like running or fast cycling, you can only get out a few words before you have to stop for breath.

Every bit counts

The 2018 edition made an important change. Earlier guidance suggested aerobic activity should come in bouts of at least 10 minutes. The current guidelines dropped that requirement and say any amount of moderate to vigorous activity counts toward the goal. That five-minute brisk walk to the bus is part of your week.

HHS also says some physical activity is better than none, and that adults who sit less and move more get some health benefits even if they don't reach the full target.

Benefits the guidelines name

The guidelines list immediate benefits, such as fewer feelings of anxiety and better sleep. They also list long-term ones, including lower risk of heart disease, stroke, type 2 diabetes, several cancers, and dementia, along with better bone health and a better ability to handle everyday tasks.

Guidance for older adults

For adults 65 and older, the same aerobic and strength targets apply where abilities allow, with one addition: multicomponent activity that includes balance training, to help lower the risk of falls. If chronic conditions limit what's possible, the guidance is to be as active as your abilities and conditions allow.

A sample week

Here's one way to hit the targets:

That comes to well over 150 minutes of moderate activity, plus two strength days.

• Monday, Wednesday, Friday: 30-minute brisk walk.
• Tuesday, Thursday: 20 minutes of bodyweight strength work, such as squats, push-ups against a counter, and rows with a resistance band, plus a 15-minute walk.
• Weekend: an hour of something you enjoy, such as cycling, gardening, or dancing.

Before you start

The guidelines point out that most people don't need to see a health care provider before starting moderate activity. If you have a chronic condition, have symptoms like chest pain, or just aren't sure, talk with a health professional about what's right for you.

Sources

These are the primary sources behind the numbers in this guide.

Image: Woman jogging in the park during daytime with trees in the background, Shixart1985. CC BY 2.0, via Wikimedia Commons.

• U.S. Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition (2018)
• HHS, Move Your Way (consumer resources)
• Centers for Disease Control and Prevention, "Adult Activity: An Overview"