How Much Physical Activity is Recommended for Adults?

Staying active is one of the best things you can do for your health, but how much physical activity do adults really need each week? The answer depends on a variety of factors, including your fitness goals, health status, and personal preferences. However, the Centers for Disease Control and Prevention (CDC) has established guidelines that can serve as a helpful baseline.

The Basics: CDC Recommendations 

According to the CDC, adults should aim for: 

• 150 minutes of moderate-intensity aerobic activity per week (like brisk walking or cycling) or 75 minutes of vigorous-intensity aerobic activity per week (such as running or swimming) 
• Plus, muscle-strengthening activities on two or more days each week. 

These guidelines are designed to provide enough physical activity to maintain overall health and reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. 

Breaking It Down: Moderate vs. Vigorous Activity 

• Moderate-intensity activities get your heart rate up and make you breathe harder, but you can still carry on a conversation. Examples include walking briskly, dancing, or gardening. 
• Vigorous-intensity activities are more demanding and leave you out of breath, making it hard to talk during the activity. Running, biking at a fast pace, or playing sports like soccer or basketball fall into this category.

For those looking to mix things up, high-intensity interval training (HIIT) can be an excellent way to get both moderate and vigorous benefits in a shorter amount of time.

Muscle Strengthening: More Than Just Building Muscle

Incorporating muscle-strengthening activities is just as important as aerobic exercises. These can help with everything from improving posture to maintaining bone health. Strength training exercises such as weightlifting, resistance band workouts, or bodyweight exercises (think squats and lunges) should target major muscle groups at least two days a week.

The Benefits of Regular Physical Activity

Staying active isn’t just about fitness—it’s about supporting your long-term health. Regular exercise helps lower the risk of chronic conditions like heart disease and diabetes, improves mental well-being by reducing stress and anxiety, enhances sleep quality, and keeps your mind sharp. It also plays a key role in maintaining a healthy weight, improving mobility, and boosting energy levels, making daily activities easier and more enjoyable. 

Physical Activity Guidelines for Specific Populations

It’s also important to tailor physical activity recommendations to individual needs. For older adults, those with chronic health conditions, or people with disabilities, the suggestion is to adjust intensity levels and focus on activities that enhance balance and flexibility, alongside aerobic and muscle-strengthening exercises. 

Getting Started: Tips for Building a Consistent Routine 

If you’re new to physical activity or looking to make it a regular part of your routine, don’t feel like you need to jump into the full 150 minutes right away. Start small and gradually increase your activity level. Here are a few tips to help: 

• Set realistic goals: Start with something manageable, like a 10-minute walk, and slowly build up to longer sessions. 
• Find activities you enjoy: Exercise doesn’t have to be a chore. Whether it’s hiking, cycling, or dancing, engaging in fun activities makes it easier to stick with a routine. 
• Schedule your workouts: Treat exercise like any other important appointment in your calendar. 
• Get support: If possible, work out with a friend or hire a personal trainer to stay motivated and accountable. 

Why Physical Therapy Can Help

Recovering from an injury or managing a chronic condition can make staying active challenging—but you don’t have to do it alone. A physical therapist can design a personalized exercise plan tailored to your needs, helping you safely build strength, improve flexibility, and boost endurance. At Breakthru Physical Therapy + Fitness, we’ll guide you every step of the way, ensuring your routine supports your health and keeps you moving with confidence. 

Take the step to a better you — schedule an appointment today!