How Much Movement Do Adults Need? A Step-by-Step Guide
What the physical activity guidelines recommend for adults, and a gentle step-by-step plan to build up from where you are today, at your own pace.
AI imageIf you have ever wondered how much exercise is "enough", the answer is both clearer and more flexible than many people expect. Public health guidelines give specific weekly targets, but they also stress that every bit of movement counts and that you can build up gradually. This guide explains the recommendations and offers a simple, step-by-step way to work toward them.
What the guidelines recommend
The second edition of the Physical Activity Guidelines for Americans, published by the US Department of Health and Human Services, recommends that adults get:
- 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking or fast dancing.
- Muscle-strengthening activity on at least 2 days a week, such as lifting weights or doing push-ups.
The CDC explains that 150 minutes could look like 30 minutes a day, 5 days a week. Vigorous activity also counts: 75 minutes a week of vigorous-intensity activity, or an equivalent mix of moderate and vigorous, meets the aerobic target. Strengthening activities should work all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
The World Health Organization's guidelines likewise recommend at least 150 minutes of moderate-intensity physical activity per week for adults and advise that everyone limit time spent sitting.
Some is better than none
One of the most encouraging messages in the US guidelines is that any amount of physical activity has some health benefits. Earlier guidance said activity had to happen in bouts of at least 10 minutes to count. That requirement has been removed, so shorter bouts spread across the day all add up. The WHO makes the same point: any amount of physical activity is better than none.
The guidelines also put "move more and sit less" at the top of the list for adults. Higher amounts of sitting are linked with a greater risk of heart disease, high blood pressure and death from all causes, and physical activity can help offset these risks.
What you get from moving more
According to the guidelines, physical activity has immediate benefits, including reduced anxiety and blood pressure, better sleep quality and improved insulin sensitivity. Over the long term, meeting the guidelines lowers the risk of heart disease, stroke, type 2 diabetes, dementia, depression, 8 types of cancer and excessive weight gain.
For older adults, physical activity also lowers the risk of falls and injuries from falls.
Older adults and people with health conditions
The CDC recommends that adults 65 and older aim for the same 150 minutes of moderate activity (or 75 minutes of vigorous activity) and muscle strengthening on at least 2 days a week, plus activities that improve balance, such as walking heel-to-toe or standing up from a sitting position.
If you have a chronic health condition or a disability, the CDC advises talking with a health care professional or physical activity specialist about the types and amounts of activity that are right for you. Its message is encouraging: some physical activity is better than none, so be as active as you are able.
The steps below are a general way to build up. They are not a medical program, and you can move through them at whatever pace feels right.
Step by step
- 1
Start where you are
Notice how active you are now. For a few days, jot down roughly how many minutes you spend walking briskly, cycling, doing active chores or exercising. There is no wrong answer: this is simply your starting point. If you have a chronic condition, a disability or any concerns about your health, talk with your doctor or another health professional before increasing your activity.
- 2
Add short walks to your day
Short bouts count. Try a 5- to 10-minute walk after a meal, on a phone call or at lunchtime. Brisk walking is one of the examples of moderate-intensity activity in the US guidelines, and it needs no equipment. Gradually add one more short walk, or make existing walks a little longer.
- 3
Break up long periods of sitting
"Move more and sit less" is a key message of the guidelines. Stand up, stretch or walk around for a few minutes every hour or so. Take the stairs when you can, park a little further away, or walk to talk with a colleague instead of sending a message.
- 4
Build up toward 150 minutes a week
Over several weeks, increase your total moderate activity step by step. One common pattern is 30 minutes a day on 5 days a week, but you can spread it across the week in any way that suits you. Brisk walking and fast dancing are the examples the guidelines give, and many people also enjoy cycling or swimming.
- 5
Add muscle strengthening on 2 days
Pick 2 days a week for activities that work your legs, hips, back, abdomen, chest, shoulders and arms. Start with simple bodyweight moves like sit-to-stand from a chair, wall push-ups or step-ups on a stair, or use resistance bands or light weights. The guidelines give lifting weights and push-ups as examples.
- 6
Include balance if you are 65 or older
The CDC recommends that older adults also do activities that improve balance. The CDC gives walking heel-to-toe and standing up from a sitting position as examples. Have something sturdy nearby to hold on to while you practice.
- 7
Keep it going and adjust as needed
Choose activities you enjoy and link them to cues in your day, such as a walk after dinner. Missed a week? Simply start again at a comfortable level. If you notice pain, unusual breathlessness, dizziness or chest discomfort during activity, stop and speak to a doctor.
Frequently asked questions
Do short walks really count toward the 150 minutes?
Yes. The current US guidelines removed the old requirement that activity had to last at least 10 minutes to count, so shorter bouts throughout the day add up.
What counts as moderate-intensity activity?
Examples in the guidelines include brisk walking and fast dancing. Jogging or running are given as examples of vigorous-intensity activity.
I have a health condition. Should I still be active?
For most people, some activity is better than none. The CDC advises people with chronic conditions or disabilities to ask a health care professional or physical activity specialist which types and amounts of activity are right for them.
This article is general education, not personal medical advice. If you have a health condition or take medication, check with a doctor or registered dietitian before making big changes. Health disclaimer
Sources
- ODPHP (health.gov) — Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans odphp.health.gov
- CDC — Adult Activity: An Overview cdc.gov
- CDC — Older Adult Activity: An Overview cdc.gov
- CDC — Chronic Conditions & Disabilities Activity cdc.gov
- World Health Organization — Physical activity fact sheet who.int
We link to health institutions, published guidelines and original research. See our editorial policy.
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