Adults who are physically active are healthier and less likely to develop many chronic diseases than adults who aren’t active — regardless of their gender or ethnicity.

Avoid Inactivity
Some physical activity is better than none — and any amount has health benefits.

Do Aerobic Activity
For substantial health benefits, do one of the following:

  • 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity (such as brisk walking or tennis)
  • 75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic physical activity (such as jogging or swimming laps)
  • An equivalent combination of moderate- and vigorous-intensity aerobic physical activity

Do aerobic physical activity in episodes of at least 10 minutes and, if possible, spread it out through the week.

For even greater health benefits, do one of the following:

  • Increase moderate-intensity aerobic physical activity to 300 minutes (5 hours) each week
  • Increase vigorous-intensity aerobic physical activity for 150 minutes (2 hours and 30 minutes) each week

Doing more will lead to even greater health benefits.

Strengthen Muscles
Do muscle-strengthening activities (such as lifting weights or using resistance bands) that are moderate or high intensity and involve all major muscle groups on 2 or more days a week.

Read the full chapter on Guidelines for adults.