How Much Exercise Should an Adult Get Daily?
Dr. Edward R. Laskowski, M.D., shares expert recommendations on staying active.
For most healthy adults, the Department of Health and Human Services provides the following exercise guidelines:
1. Aerobic Activity
- Aim for at least 150 minutes of moderate aerobic exercise per week or 75 minutes of vigorous aerobic exercise. You can also mix both types of activity.
- Spread workouts throughout the week for consistent benefits.
- For additional health advantages, increase to 300 minutes per week of moderate aerobic activity. This can be particularly helpful for weight management.
- Even small bursts of movement throughout the day can improve overall health.
2. Strength Training
- Engage in strength exercises at least twice a week, targeting all major muscle groups.
- One set per exercise is sufficient for health benefits, using weights or resistance that fatigue muscles after 12 to 15 repetitions.
Types of Exercise
- Moderate aerobic activities: Brisk walking, cycling, swimming, or lawn mowing.
- Vigorous aerobic activities: Running, swimming laps, intense yard work, or aerobic dancing.
- Strength training options: Weight machines, free weights, body weight exercises, resistance bands, or activities like rock climbing.
Daily Movement Matters
- Strive for at least 30 minutes of moderate physical activity each day.
- If weight loss or specific fitness goals are a priority, additional exercise may be necessary.
- Reduce sitting time, as prolonged inactivity increases the risk of metabolic issues, even if you meet exercise recommendations.
Short on Time? Small Moves Count!
If a full 30-minute workout isn’t possible, break it into shorter sessions throughout the day. Even quick, five-minute walks add up and contribute to better health.
The key is making movement a regular part of your lifestyle—any activity is better than none!
