How Much Exercise Do You Need?
Overview
Most adults need at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week for good health. This can be as simple as brisk walking, swimming, or cycling, and you don’t have to do it all at once. Moving regularly and sitting less help lower health risks.
Going beyond these minimums can bring extra benefits, such as better fitness, weight control, and a longer life. Many experts suggest finding enjoyable ways to be active each day. Whether you’re just starting or already active, these basics provide a strong foundation for a healthier lifestyle.
Understanding Exercise and Physical Activity
Physical activity includes any movement that uses energy, such as walking, cleaning, or gardening. Exercise is a planned, structured type of physical activity, like running or lifting weights. To improve health, aim for regular exercise. Most experts recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week. Intensity matters when planning a workout:
- Moderate-Intensity: Brisk walking, gentle cycling, or slow swimming.
- Vigorous Activity: Running, fast cycling, or aerobic workouts.
Make activity part of your daily lifestyle by taking the stairs, stretching, or standing up more often. A balanced approach includes both aerobic (cardio) and strength activities. For example:
| Type of Activity | Examples |
|---|---|
| Aerobic (Cardio) | Walking, dancing, cycling |
| Strength (Resistance) | Push-ups, resistance bands, lifting weights |
Short, frequent bursts of activity can be effective. You don’t need long workouts every day to support a healthy lifestyle.
How Much Should the Average Adult Exercise Every Day?
Most adults should aim for at least 30 minutes of moderate physical activity each day. This can include walking, cycling, light jogging, or dancing. Choose activities that fit your lifestyle and needs. Physical activity guidelines suggest mixing different types of exercise during the week. The following table outlines a basic weekly routine:
| Type of Activity | How Often |
|---|---|
| Moderate Cardio | 5 days a week (30 min/day) |
| Muscle-Strengthening | 2 days a week |
| Stretching/Flexibility | As often as possible |
Muscle-strengthening activities include lifting weights, using resistance bands, or body weight exercises like push-ups or squats. Do these on non-consecutive days to let your muscles recover. You can break up exercise into shorter sessions during the day. For example:
- Three 10-minute walks
- Two 15-minute bike rides
Cut down on long periods of sitting. Simple changes, like standing during phone calls, help increase daily movement. If you’re new to exercise or have health concerns, talk to a healthcare provider before starting a new routine.
Recommended Exercise Guidelines
Staying active helps your heart, mind, and muscles at every age. The right amount of daily physical activity depends on your age group and health status.
Physical Activity Guidelines for Adults
Most adults should aim for 150 to 300 minutes per week of moderate aerobic activity, like brisk walking or cycling. If you prefer more intensity, 75 to 150 minutes per week of vigorous aerobic activity, such as running, works as well. You can also combine moderate and vigorous activities throughout the week.
Muscle-strengthening activities matter, too. Do weight training or bodyweight exercises on 2 or more days per week to improve muscle strength and bone health. Reduce health risks by limiting sitting time and breaking up long periods of inactivity. Even light movement, like stretching, counts toward regular physical activity.
| Activity Type | Weekly Goal (Adults) |
|---|---|
| Moderate Aerobic | 150-300 minutes |
| Vigorous Aerobic | 75-150 minutes |
| Muscle-Strengthening | 2+ days/week |
Recommendations for Children and Teens
Children and teens should get at least 60 minutes of physical activity every day. Most of this should be moderate or vigorous aerobic activity, like running, playing sports, or dancing. Include vigorous activity at least 3 days a week. Muscle-strengthening activities, such as climbing or push-ups, are best on 3 or more days per week.
Bone-strengthening activities, like jumping or skipping, matter too. Encourage children to try different activities for fun and fitness. Regular physical activity helps children grow, sleep better, build stronger bones, and improve mood. Limiting screen time and encouraging play help keep children active each day.
Guidelines for Older Adults
Older adults should follow the same basic guidelines as other adults. This includes 150 minutes per week of moderate aerobic activity, or 75 minutes per week of vigorous activity, if possible. Add balance exercises, such as standing on one foot or tai chi, to reduce the risk of falls.
Do strength activities at least 2 days per week to protect muscle mass, support independence, and reduce injury risk. If you have health conditions or mobility issues, stay as active as you can. Even gentle movement, like walking or light stretching, brings health benefits. Find safe, enjoyable ways to move.
Moderate and Vigorous Activity
Exercise comes in different levels of intensity, usually labeled as moderate or vigorous. The type and amount of activity you choose can affect your fitness and health. Moderate exercise raises your heart rate and makes you breathe faster, but you can still talk. Examples include brisk walking, cycling at a steady pace, gardening, or slow dancing.
Vigorous exercise makes you breathe hard and makes talking difficult. This includes running, swimming laps, fast cycling, hiking uphill, jogging, aerobic dancing, or climbing stairs quickly.
| Activity Type | Examples |
|---|---|
| Moderate | Brisk Walk, Gardening, Slow Cycling |
| Vigorous | Running, Swimming, Jogging, Climbing Stairs, Aerobic Dancing, Fast Cycling, Hiking |
