CDC Exercise Guidelines: 150 Minutes Per Week
Adults should engage in at least 150 minutes per week of moderate-intensity aerobic physical activity or 75 minutes per week of vigorous-intensity aerobic activity (or an equivalent combination), plus muscle-strengthening activities involving all major muscle groups at least 2 days per week. 1
Core Aerobic Activity Requirements
The CDC endorses the Physical Activity Guidelines for Americans, which specify the following aerobic exercise targets for adults 1:
- Moderate-intensity activity: 150-300 minutes per week 1, 2
- Vigorous-intensity activity: 75-150 minutes per week 1, 2
- Equivalent combination: Any mix of moderate and vigorous activity that meets these thresholds 1
Important update from the 2018 guidelines: Physical activity can be accumulated throughout the day with no minimum bout duration requirement 2. The previous 2008 guidelines required activities to be performed in bouts lasting at least 10 minutes, but this restriction has been removed based on new evidence 1.
Muscle-Strengthening Requirements
Beyond aerobic activity, adults must perform muscle-strengthening activities 1:
- Frequency: At least 2 days per week (non-consecutive days preferred) 1, 2
- Target: All major muscle groups (legs, hips, chest, back, abdomen, shoulders, and arms) 1, 2
- Intensity: Moderate or greater intensity 2
Key Principle: "Move More and Sit Less"
The 2018 guidelines emphasize that any amount of physical activity is better than none 1, 2. Health benefits begin immediately with any activity beyond being sedentary 2. For adults unable to meet the 150-minute minimum, engaging in some moderate- or vigorous-intensity activity—even if less than recommended—provides meaningful ASCVD risk reduction 1.
Additional Health Benefits
Exceeding the minimum recommendations provides additional health benefits 1, 2:
- Optimal range: 150-300 minutes of moderate-intensity activity per week 2
- Beyond 300 minutes: Further benefits occur, though the incremental gains diminish 1
Sedentary Behavior Guidance
The CDC guidelines explicitly recommend minimizing sedentary time throughout the day 1, 2. Breaking up prolonged sitting with light physical activity provides health benefits even for those meeting aerobic exercise guidelines 2.
Intensity Definitions
To implement these guidelines correctly, understand the intensity levels 1:
- Moderate-intensity: 3.0-5.9 times the energy spent at rest; you can talk but not sing during the activity 1
- Vigorous-intensity: 6.0 or more times the energy at rest; you cannot say more than a few words without pausing for breath 1
Common Pitfalls
Low adherence remains a major problem. CDC surveillance data from 2017 showed that only 54% of adults met the aerobic guidelines, and 26.6% engaged in no leisure-time physical activity whatsoever 1. Awareness of these guidelines is shockingly low—only 36% of adults were aware of the recommendations, with less than 1% having knowledge of the specific moderate-intensity activity targets 1.
Gradual progression is essential when beginning an exercise program to minimize injury risk and maximize adherence 2. For previously inactive individuals, start with small amounts and slowly increase intensity, frequency, and duration 1.