Physical Activity Guidelines for Americans
Key Guidelines for Adults 25-54
• 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 (2 hours and 30 minutes) to
300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150
minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an
equivalent combination of moderate- and vigorous-intensity aerobic activity. 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 (5 hours) of moderate-intensity physical activity a 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
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 (2 hours and 30 minutes) to
300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150
minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an
equivalent combination of moderate- and vigorous-intensity aerobic activity. 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 (5 hours) of moderate-intensity physical activity a 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
Key Guidelines for Adults 55+
• As part of their weekly physical activity, older adults should do multi-component physical activity
that includes balance training as well as aerobic and muscle-strengthening activities.
• Older adults should determine their level of effort for physical activity relative to their level of
fitness.
• Older adults with chronic conditions should understand whether and how their conditions affect
their ability to do regular physical activity safely.
• When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because
of chronic conditions, they should be as physically active as their abilities and conditions allow.
that includes balance training as well as aerobic and muscle-strengthening activities.
• Older adults should determine their level of effort for physical activity relative to their level of
fitness.
• Older adults with chronic conditions should understand whether and how their conditions affect
their ability to do regular physical activity safely.
• When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because
of chronic conditions, they should be as physically active as their abilities and conditions allow.
Key Guidelines for Safe Activity
To do physical activity safely and reduce risk of injuries and other adverse events, people should:
• Understand the risks, yet be confident that physical activity can be safe for almost everyone.
• Choose types of physical activity that are appropriate for their current fitness level and health
goals, because some activities are safer than others.
• Increase physical activity gradually over time to meet key guidelines or health goals. Inactive
people should “start low and go slow” by starting with lower intensity activities and gradually
increasing how often and how long activities are done.
• Protect themselves by using appropriate gear and sports equipment, choosing safe environments,
following rules and policies, and making sensible choices about when, where, and how to be
active.
• Be under the care of a health care provider if they have chronic conditions or symptoms.
• People with chronic conditions and symptoms can consult a health care professional or physical activity
specialist about the types and amounts of activity appropriate for them