Fitness Guidelines for Adults
All adults should avoid inactivity. Some physical activity is better than none. Adults who participate in any amount of physical activity achieve health gains. Learn what the fitness guidelines are for adults and get moving!
- For substantial health gains, adults should do at least 150 minutes a week of moderate intensity exercise.Â If your exercising at a vigorous level, 75 minutes a week of aerobic physical activity is enough. You can also do the equivalent combination of moderate and vigorous intensity aerobics. Aerobic activity should be performed in episodes of at least 10 minutes and should be spread throughout the week.
- For additional and more extensive health gains, adults can increase aerobics to 300 minutes a week of moderate intensity. That is equal to five hours of aerobics.Â You could also do 150 minutes a week of vigorous intensity aerobic physical activity.Â Another option is a combination of moderate and vigorous intensity activity. Additional health gains occur when you are physically activity beyond this amount.
- Adults should also do muscle-strengthening activities that are moderate or high intensity. All major muscle groups should be exercised on 2 or more days a week. These activities provide additional health gains. Visit our Essential Exercises section for exercises for all levels of fitness.
You can exercise a bit less strenuously, but should still exercise! Check out our Exercise Guidelines for Seniors for information and exercises modified for seniors. We offer many different exercises to work each major muscle group safety and effectively. You want to stay in shape as you age to continue enjoying an active quality of life.
Physical Guidelines Level for Adults
Adults should do 150 minutes of moderate intensity aerobics every week.
Instead of 150 minutes of moderate intensity, you could do 75 minutes of vigorous aerobics each week. Be sure you are in good shape if you choose this option.
Muscle strengthening should be done twice a week. All major muscle groups should be challenged with resistance. If you are new to muscle toning, consider Exercising with Therabands.
If you have any specific health issues, do consult with your doctor before beginning any exercise program.
Source: US Dept of Health and Human Services, Physical Fitness Guidelines for Americans