Key points
- There are many ways adults can add physical activity to life.
- Any aerobic activity counts, as long as it's done at a moderate or vigorous intensity.
- Any amount of physical activity has some health benefits.
Overview
Physical activity supports physical and mental health. The benefits of physical activity make it one of the most important things you can do for your health.
Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans. The 150 minutes can be broken up. For example, you can be physically active for 30 minutes a day, 5 days a week. Some physical activity is better than none.
You may be surprised by the many different ways you can get the recommended amount of physical activity each week.
Plan
Stick with it
To make sure you’ll stick with it, pick physical activities that you enjoy and that match your abilities.
Track
You may not be sure where to start. Here are some examples of weekly physical activity schedules for adults that meet recommended levels of aerobic and muscle-strengthening physical activity.
Example 1
Moderate-intensity activity and muscle-strengthening activity
Sunday
30-minute brisk walk
Monday
30-minute brisk walk
Tuesday
30-minute brisk walk
Wednesday
Weight training
Thursday
30-minute brisk walk
Friday
30-minute brisk walk
Saturday
Weight training
Total: 150 minutes moderate-intensity aerobic activity and 2 days muscle-strengthening activity
Example 2
Vigorous-intensity activity and muscle-strengthening activity
Sunday
Monday
25-minute jog
Tuesday
Wednesday
25-minute jog and weight training
Thursday
Friday
Weight training
Saturday
25-minute jog
Total: 75 minutes vigorous-intensity aerobic activity and 2 days muscle-strengthening activity
Example 3
Mix of aerobic and muscle-strengthening activity
Sunday
30-minute brisk walk
Monday
15-minute jog
Tuesday
Weight training
Wednesday
30-minute brisk walk
Thursday
Weight training
Friday
15-minute jog
Saturday
30-minute brisk walk
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity and 2 days of muscle-strengthening activity
When to check with your doctor
Physical activity that requires moderate effort is safe for most people. But if you have a chronic health condition, be sure to talk with your doctor about the types and amounts of physical activity that are right for you. Examples of chronic conditions are heart disease, arthritis, and diabetes.
You should also talk to your doctor before starting vigorous-intensity physical activity if you have been inactive, have a disability, or have overweight.
Want additional tips and resources to be active?
Learn about Active People, Healthy NationSM, CDC’s national initiative to help people be more physically active.