How much exercise adults need

The Physical Activity Guidelines for Americans, published by the U.S. Department of Health and Human Services, set weekly targets for adults. This page summarizes them with help from the CDC and the guidelines' own executive summary. This page is not medical advice. Talk to a health care provider about what is right for you.

The weekly targets

For substantial health benefits, the guidelines say adults should do at least 150 minutes to 300 minutes a week of moderate-intensity aerobic activity. The alternative is 75 minutes to 150 minutes a week of vigorous-intensity activity, or an equivalent combination of the two. Aerobic activity should preferably be spread throughout the week.

Doing more than the equivalent of 300 minutes of moderate activity a week brings additional health benefits.

Muscle strengthening

Adults should also do muscle-strengthening activities of moderate or greater intensity on 2 or more days a week. The activities should involve all major muscle groups. The CDC lists these as legs, hips, back, abdomen, chest, shoulders and arms. HHS gives lifting weights and doing push-ups as examples.

What counts as moderate or vigorous

The CDC gives brisk walking as an example of moderate-intensity activity, and jogging or running as an example of vigorous-intensity activity. HHS lists brisk walking and fast dancing as moderate examples. One CDC example of meeting the moderate target is 30 minutes a day, 5 days a week. The HHS summary figure puts it in plain words: anything that gets your heart beating faster counts, and the weekly minimum is at least 150 minutes of moderate activity, or at least 75 minutes if you prefer vigorous activity such as running. Together with that aerobic target, the figure asks for muscle-strengthening activity that makes your muscles work harder than usual on at least 2 days a week.

Short sessions count

The first edition of the guidelines counted only bouts of activity lasting at least 10 minutes. HHS says the second edition removed that requirement, to encourage people to move more often through the day. The CDC likewise says you can spread activity across the week or break it into smaller chunks of time.

If you are not there yet

The guidelines say some physical activity is better than none, and that adults who sit less and do any amount of moderate or vigorous activity gain some health benefits. The HHS consumer figure in the executive summary says that if the target is more than you can do right now, do what you can, and that even 5 minutes of physical activity has real health benefits.

Starting safely

The guidelines give several steps for safe activity. Choose types of activity that fit your current fitness level and health goals, because some activities are safer than others. Increase activity gradually over time. People who are inactive should "start low and go slow," which means starting with lower-intensity activities and slowly building how often and how long they are done. Use appropriate gear and equipment, choose safe environments and follow rules and policies.

The guidelines also say adults with chronic conditions or symptoms should be under the care of a health care provider, and can consult a health care professional or physical activity specialist about the types and amounts of activity that suit them.

Special groups

Adults with chronic conditions or disabilities should follow the same targets if they are able. If they cannot, they should be active according to their abilities and avoid inactivity. Older adults follow the adult guidelines and should also do multicomponent activity that includes balance training, with effort set relative to their own fitness. Women who are pregnant should be under the care of a health care provider and can ask whether or how to adjust their activity.

Also on this site: Before you sign a gym contract · all gyms and fitness centers by state.

Sources

Read on November 9, 2026. Rules and advice change. If something here is out of date, the contact page is at the bottom.