Evidence-Based Exercise Recommendations for Adults
Adults should perform 150-300 minutes of moderate-intensity aerobic physical activity per week or 75-150 minutes of vigorous-intensity aerobic activity per week, combined with muscle-strengthening activities on at least 2 days per week to optimize health outcomes including reduced mortality and morbidity. 1, 2
Core Aerobic Exercise Recommendations
- Adults should aim for 150-300 minutes of moderate-intensity aerobic physical activity per week, or 75-150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of both 1
- Physical activity can be accumulated throughout the day with no minimum bout duration requirement (previous guidelines specified 10-minute minimum bouts) 1
- Some physical activity is better than none, and health benefits begin with any amount of activity beyond being sedentary 1
- Additional health benefits occur when exceeding the minimum recommendations, with optimal benefits seen within the 150-300 minute range for moderate-intensity activity 1, 2
Muscle-Strengthening Recommendations
- Adults should perform muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on at least 2 non-consecutive days per week 1
- Muscle-strengthening activities are essential for maintaining functional capacity, preventing sarcopenia, and improving metabolic health 1, 2
Sedentary Behavior Guidelines
- Adults should minimize sedentary time throughout the day 1
- Breaking up periods of prolonged sitting with light physical activity provides health benefits even for those meeting aerobic exercise guidelines 1
- The recommendation to "move more and sit less" applies to virtually all adults regardless of health status 1, 2
Special Population Considerations
- Older adults should follow the same core recommendations as younger adults but should also incorporate multicomponent physical activity that includes balance training to reduce fall risk 1, 2
- Adults with chronic conditions or disabilities should strive to meet the general adult recommendations when possible, adapting activities to their abilities and health status 1
- Those unable to meet the standard recommendations should be physically active according to their abilities and avoid complete inactivity 1, 2
Implementation Strategies
- Physical activity includes leisure activities, transportation (walking/cycling), occupational work, household chores, sports, and planned exercise 1
- A goal of 10,000 steps daily is ideal, including both activities of daily living and approximately 30 minutes of structured physical activity (about 3,000 steps) 1
- Self-monitoring with fitness tracking devices can support adherence to physical activity goals 1
- For weight management, higher volumes of physical activity may be needed: 250+ minutes per week of moderate-intensity activity or 150+ minutes of vigorous-intensity activity 1
Common Pitfalls and Caveats
- The dose-response relationship between physical activity and health means that individuals performing the least activity will benefit most from even modest increases 2, 3
- Many adults fail to meet minimum physical activity guidelines—only about half of Americans achieve recommended levels 1, 2
- Awareness of physical activity guidelines remains low among the general population, with less than 36% of adults being aware of recommendations 1
- When beginning an exercise program, gradual progression is recommended to minimize injury risk and maximize adherence 1, 4
- For optimal adherence, physical activity should be tailored to individual preferences, cultural considerations, and family routines 1
The most recent and comprehensive evidence clearly supports regular physical activity as one of the most powerful methods to reduce all-cause mortality, manage chronic conditions, and improve quality of life 1, 2, 3. The shift from previous guidelines to current recommendations emphasizes that any movement is beneficial, shorter bouts of activity count toward daily totals, and both aerobic and resistance training are essential components of a complete physical activity program 1, 2.