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Guidelines for Adults

  • Adults should move more and sit less throughout the day.
  • Some physical activity is better than none. Adults who sit less and do any amount of moderate to vigorous physical activity gain some health benefits.
  • For substantial health benefits, adults should do at least 150 minutes to 300 minutes a week of moderate-intensity or 75-100 minutes of vigorous-intensity aerobic activity per week. Preferably, aerobic activity should be spread throughout the week.
  • Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity aerobic activity per week.
  • Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.