What are the recommended exercise guidelines for a generally healthy adult?

Exercise Guidelines for Healthy Adults

For optimal health benefits, adults should perform 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity per week, combined with muscle-strengthening activities targeting all major muscle groups at least 2 days per week. 1, 2

Aerobic Activity Recommendations

• Frequency and Duration:

  • 150-300 minutes of moderate-intensity aerobic activity per week, OR
  • 75-150 minutes of vigorous-intensity aerobic activity per week, OR
  • An equivalent combination of both 1, 3
  • Activity can be spread throughout the week (e.g., 30 minutes, 5 days/week)
  • No minimum duration requirement for each session (previously 10-minute minimum) 4

• Intensity Guidelines:

  • Moderate-intensity: 3.0-5.9 times resting energy expenditure; able to talk but not sing 1
  • Vigorous-intensity: 6.0+ times resting energy expenditure; unable to say more than a few words 1

Strength Training Recommendations

• Perform muscle-strengthening activities involving all major muscle groups at least 2 days per week 1, 2
• Target all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms 1
• Progressive resistance training starting with lighter weights and increasing gradually 2
• 2-3 sets of 8-12 repetitions for each exercise is generally effective 2, 5

Additional Exercise Components

• Balance Training: Particularly important for older adults (65+) or those at risk of falls 1, 2

  • Include multi-component physical activity that combines balance, strength, and aerobic activities
  • Perform at least 3 days per week 1

• Flexibility Exercises:

  • Perform 2-3 days per week 2, 5
  • Hold stretches for 10-30 seconds for each major muscle group 2

Sedentary Behavior Guidelines

• "Move more and sit less" throughout the day 1, 3
• Break up prolonged sitting with periods of physical activity 1, 2
• Some countries recommend limiting recreational screen time to no more than 2-3 hours per day 1

Implementation Strategies

• Starting Point:

  • For inactive individuals, start with smaller amounts of activity and gradually increase duration, frequency, and intensity 1, 2
  • Any amount of physical activity is better than none 1, 3

• Progression:

  • Once comfortable with baseline recommendations, aim for the upper end of the range (300 minutes moderate or 150 minutes vigorous activity) for additional health benefits 1
  • Exceeding these upper limits provides further health benefits 1, 3

Important Considerations

• Safety First:

  • Generally healthy adults without chronic conditions do not need medical clearance before starting moderate-intensity exercise 6
  • Stop exercise if experiencing chest pain, dizziness, or unusual shortness of breath 2

• Common Pitfalls to Avoid:

  • Doing too much too soon, which can lead to injury or burnout
  • Focusing only on aerobic exercise while neglecting strength training
  • Inconsistent exercise patterns (e.g., weekend warrior approach)
  • Not allowing adequate recovery between intense workouts

• Measuring Intensity:

  • Talk test: During moderate activity, you can talk but not sing; during vigorous activity, you can only say a few words before needing to catch your breath 1
  • Heart rate: Moderate intensity is approximately 55-69% of maximum heart rate; vigorous is 70-85% 2

Despite these well-established guidelines, only about half of American adults meet the minimum recommendations 1, 3. Even small increases in physical activity can provide substantial health benefits, especially for those who are currently inactive 3.