From the Guidelines
Moderate intensity exercise should be performed for at least 150 minutes per week, spread across 5 days, to improve health outcomes and reduce the risk of chronic diseases. This level of exercise is sustainable for longer periods and poses lower injury risk than vigorous exercise, making it ideal for most adults regardless of fitness level 1.
Benefits of Moderate Intensity Exercise
The benefits of moderate intensity exercise include:
- Improved cardiovascular health
- Better blood sugar control
- Weight management
- Reduced stress
- Lower risk of chronic diseases Effective options for moderate intensity exercise include:
- Brisk walking (3-4 mph)
- Cycling (10-12 mph)
- Swimming
- Water aerobics
- Tennis (doubles)
- Ballroom dancing
- Gardening
Recommendations for Moderate Intensity Exercise
The American Diabetes Association recommends at least 150 minutes per week of moderate-intensity physical activity, or 75 minutes per week of vigorous-intensity activity, spread over at least 3 days per week, with no more than 2 consecutive days of inactivity 1. It is also recommended to supplement with two to three resistance, flexibility, and/or balance sessions per week. Even small amounts of moderate-intensity physical activity, such as 30 minutes per week, can improve metabolic profiles 1.
Getting Started with Moderate Intensity Exercise
If you're new to exercise, start with 10-15 minute sessions and gradually increase the duration as your fitness improves. Include a 5-minute warm-up and cool-down with each session to prevent injury and improve overall performance. The most recent guidelines emphasize the importance of reducing sedentary behavior and increasing physical activity, with even light-intensity physical activity having a beneficial impact on overall health 1.
From the Research
Moderate Intensity Exercise
- Moderate intensity exercise is recommended for adults, with at least 150 minutes to 300 minutes a week of moderate-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity 2.
- The Physical Activity Guidelines for Americans, 2nd edition, provides information and guidance on the types and amounts of physical activity that provide substantial health benefits, including moderate intensity exercise 2.
- Moderate intensity exercise has numerous health benefits, including improved serum lipid profiles, blood pressure, and inflammatory markers, as well as reduced risk of stroke, acute coronary syndrome, and overall cardiovascular mortality 3.
- High intensity interval training (HIIT) has been recognized as an efficient exercise protocol with short exercise sessions, and can be used as an alternative to moderate intensity exercise for improving health outcomes 4, 5, 6.
- Moderate evidence indicates that HIIT can improve insulin sensitivity, blood pressure, and body composition in adults, comparable to moderate-intensity continuous training 6.
Health Benefits
- Regular physical activity and exercise training are important actions to improve cardiorespiratory fitness and maintain health throughout life, with moderate intensity exercise being a key component 2, 5.
- Moderate intensity exercise can reduce the risk of chronic diseases, including cardiovascular disease, stroke, hypertension, colon and breast cancer, and type 2 diabetes 2, 5.
- High intensity interval training (HIIT) has been shown to be effective in improving health outcomes, including insulin sensitivity, blood pressure, and body composition, in adults with overweight or obesity classification 6.
Recommendations
- Adults should aim to do at least 150 minutes to 300 minutes a week of moderate-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity 2.
- Individuals performing the least physical activity benefit most by even modest increases in moderate-to-vigorous physical activity, with additional benefits occurring with more physical activity 2.
- Health professionals and policy makers should facilitate awareness of the guidelines and promote the health benefits of physical activity, including moderate intensity exercise, and support efforts to implement programs, practices, and policies to facilitate increased physical activity and improve health outcomes 2.