Physical Activity Guidelines

Not sure just how much physical activity you need? Check out the Guideline set up by the US Dept of Health and Human Services

6 to 17 years

Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.

• Aerobic: Most of the 60 or more minutes a day should be either moderate or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

• Muscle-strengthening:c As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.

• Bone-strengthening:d As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

• It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

18 to 64 years

• All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health beneits.

• For substantial health beneits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

• For additional and more extensive health beneits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health beneits are gained by engaging in physical activity beyond this amount.

• Adults should also include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week.

65 years and older

• Older adults should follow the adult guidelines. When older adults cannot meet the adult guidelines, they should be as physically active as their abilities and conditions will allow.

• Older adults should do exercises that maintain or improve balance if they are at risk of falling.

• Older adults should determine their level of effort for physical activity relative to their level of itness.

• Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Physical Activity Guidelines

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