Health

What the Physical Activity Guidelines for Americans Actually Say

Health Editorial Team 7 min read · Apr 2, 2025
What the Physical Activity Guidelines for Americans Actually Say

Photo credit: PrimeReads.net | Discover Insightful And Creative Blogs

In this article
  1. Where the Guidelines Come From
  2. Recommendations for Adults (Ages 18–64)
  3. Recommendations for Older Adults (65 and Up)
  4. Recommendations for Children and Adolescents
  5. Why These Numbers Matter — and Their Limits

A plain-language breakdown of federal exercise recommendations for adults, older adults, and children — and what they mean in daily life.

Key Takeaways

  • Adults need at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity.
  • Muscle-strengthening activities targeting all major muscle groups are recommended at least twice a week for adults.
  • Children aged 6–17 should aim for 60 minutes of physical activity daily, including vigorous and bone-strengthening elements.
  • Older adults should incorporate balance training to reduce fall risk, in addition to aerobic and strengthening work.
  • Even small amounts of movement provide health benefits — the key message is that some activity is always better than none.
  • The guidelines apply across ability levels; people with chronic conditions should move as much as their condition safely allows.

Where the Guidelines Come From

The Physical Activity Guidelines for Americans are published by the U.S. Department of Health and Human Services (HHS). Unlike informal fitness advice, they are grounded in systematic reviews of thousands of scientific studies. The first edition was released in 2008; the most recent second edition followed in 2018 after a comprehensive review by a federal advisory committee of scientists and public health experts.

These guidelines set the benchmark that federal agencies, healthcare providers, schools, and employers use when designing health programs. Understanding what they actually say — rather than the simplified versions often passed around — helps people make more informed choices about their own movement habits.

Recommendations for Adults (Ages 18–64)

For most adults, the core weekly target is 150 to 300 minutes of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of both. These minutes don't have to happen in one long session — they can be spread across the week in any pattern that works.

In addition, adults should perform muscle-strengthening activities on two or more days per week. These should work all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms. Bodyweight exercises, resistance bands, free weights, and many yoga or Pilates movements can fulfill this requirement.

A key update in the 2018 edition: any amount of movement counts. Even a few minutes of light activity provides some benefit. The previous guideline required bouts of at least 10 continuous minutes — a threshold that research showed was unnecessary.

You Don't Need One Long Workout

The 2018 guidelines make clear that activity minutes accumulate across the day — three 10-minute walks deliver the same aerobic credit as one 30-minute walk. Breaking movement into smaller chunks can make the weekly targets more achievable for people with packed schedules or limited stamina.

For a deeper look at one of the most accessible moderate-intensity activities, see what research says about walking as exercise.

Recommendations for Older Adults (65 and Up)

Older adults follow the same aerobic and muscle-strengthening benchmarks as younger adults. Where their guidelines differ is in the addition of balance training. Activities like standing on one foot, heel-to-toe walking, or practices such as tai chi help reduce fall risk — a leading cause of injury among people 65 and older.

The guidelines also acknowledge that older adults have varying fitness levels and health histories. Those with chronic conditions are encouraged to understand how those conditions affect their safe level of activity. If meeting the full guidelines isn't possible, staying as active as safely allowed is still strongly recommended. How exercise needs shift across the decades explores these age-related changes in more depth.

150–300

Minutes of moderate aerobic activity per week for adults

Per the 2018 Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and Human Services.

60 min

Daily physical activity target for children aged 6–17

The guidelines specify that most of this time should be moderate or vigorous aerobic activity, with vigorous effort on at least three days per week.

2x/week

Minimum muscle-strengthening days for adults

Adults should work all major muscle groups — legs, back, core, chest, shoulders, and arms — at least twice each week per HHS recommendations.

Recommendations for Children and Adolescents

Children and adolescents aged 6 to 17 should aim for at least 60 minutes of physical activity every day. The majority of that time should be moderate- or vigorous-intensity aerobic activity. Vigorous activity — running, swimming fast, playing competitive sports — should occur on at least three days each week.

The daily 60 minutes should also include:

  • Muscle-strengthening activities (such as climbing or push-ups) on at least three days per week
  • Bone-strengthening activities (such as jumping rope or running) on at least three days per week

For children under 6, the guidelines reference the HHS Move Your Way campaign and recommend encouraging active play throughout the day rather than setting a rigid minute target.

Why These Numbers Matter — and Their Limits

The 150-minute weekly aerobic benchmark isn't arbitrary. Research consistently associates meeting it with lower risks of cardiovascular disease, type 2 diabetes, certain cancers, depression, and premature death. Diet and physical activity in long-term disease prevention covers this evidence in more detail.

That said, the guidelines are population-level recommendations — general targets based on what tends to benefit most people across large studies. They are not personalized prescriptions. Individual factors including current fitness level, medical history, and health goals all matter. Anyone with a chronic condition, injury, or significant health concern should consult a qualified healthcare provider before significantly increasing their activity level.

Guidelines Are a Starting Point, Not a Ceiling

The 150-minute weekly target is the minimum associated with meaningful health benefits — not the optimal amount for everyone. Research cited in the guidelines shows that additional benefits continue to accumulate up to about 300 minutes per week of moderate activity. Going beyond that range is not harmful for most healthy adults, though gains become more incremental.

If you're returning to regular movement after a break, how to ease back into exercise safely offers practical, evidence-informed guidance.

This article provides general health information for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your individual health and physical activity needs.

Frequently Asked Questions

The guidelines recommend at least 150 to 300 minutes of moderate-intensity aerobic activity weekly, or 75 to 150 minutes of vigorous-intensity activity. These can also be combined. Additional health benefits come from exceeding these amounts.
Yes. The 2018 guidelines removed the previous requirement that activity needed to last at least 10 minutes to count. Any movement of any duration contributes to your weekly total and provides health benefits.
Activities like brisk walking, casual cycling, water aerobics, and dancing generally qualify as moderate intensity. A common rule of thumb is that you can talk but not sing during moderate-intensity effort.
The aerobic and muscle-strengthening benchmarks are the same as for younger adults. However, older adults are also encouraged to include balance activities — such as standing on one foot or tai chi — to help prevent falls.
The guidelines encourage people with chronic conditions to be as active as their condition and abilities allow. Consulting a healthcare provider before starting or significantly changing an exercise routine is advisable for these individuals.
Children and adolescents aged 6 to 17 should get 60 minutes or more of physical activity daily. Most of this should be moderate or vigorous aerobic activity, with vigorous activity on at least three days per week.
Health Editorial Team

Author

Health Editorial Team

Health Editorial Team is the collective byline for our editorial team and contributor network. Articles published under this byline or an editorial pen name are researched, written, and reviewed according to our editorial standards for clarity, consistency, and independence before publication.

View all articles →
The content on this site is for informational purposes only and is not a substitute for professional advice. Always consult a qualified professional for guidance specific to your situation.