Physical Activity Guidelines for Americans

The US Department of Health and Human Services (HHS) publishes the Physical Activity Guidelines for Americans. The second edition was released in 2018. The report describes the amounts and types of physical activity needed to maintain or improve overall health and reduce the risk of chronic disease. Below is an overview of physical activity guidelines for:

• Children and adolescents
• Adults
• Older adults
• Pregnant and postpartum women
• People with chronic health conditions or disabilities

Child Activity: Overview & Recommendations 

Children 3 to 5

• Should be physically active throughout the day for growth and development.
• Adult caregivers should encourage children to be active when they play, for example by jumping or riding a tricycle.

Children and adolescents 6 to 17

This group needs 60 minutes or more of moderate-to-vigorous intensity physical activity each day, including:

• Aerobic activity: Most of the daily 60 minutes or more should include activities such as walking, running, or anything that makes their hearts beat faster. At least 3 days a week should include vigorous-intensity activities.
• Muscle-strengthening: Includes activities like climbing or doing push-ups, at least 3 days a week.
• Bone-strengthening: Includes activities such as jumping or running, at least 3 days a week.

Sixty minutes of activity a day may sound like a lot, but don’t worry! Your children may already be meeting the recommended physical activity levels. Learn ways to encourage children to participate in a variety of activities that are age-appropriate and enjoyable.

Want to see what counts? Check out examples of aerobic, muscle-strengthening, and bone-strengthening activities for children and adolescents.

Also, school-based physical activity can help children meet the recommended 60 minutes or more of daily physical activity.

Resource: Check out this age chart for a quick snapshot of the recommended amount of weekly activity for children and teens.

Adult Activity: Overview & Recommendations:

Physical activity is anything that gets your body moving. Physical activity supports physical and mental health. The benefits of physical activity make it one of the most important things you can do for your health.

According to the current Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity physical activity a week. This can also be 75 minutes of vigorous-intensity or an equivalent combination of moderate- and vigorous-intensity physical activity. In addition, adults need at least 2 days of muscle-strengthening activity each week.

We know 150 minutes of physical activity each week sounds like a lot, but you don’t have to do it all at once. It could be 30 minutes a day, 5 days a week. You can spread your activity out during the week and break it up into smaller chunks of time. See steps for getting started.     

Move more, sit less. 

Some physical activity is better than none. Adults who sit less and do any amount of moderate- or vigorous-intensity physical activity gain some health benefits. Learn more about what counts for adults.

Recommended levels for health benefits:

Example 1:

• Moderate-intensity aerobic activity (such as brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week).  

• Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Example 2:  

• Vigorous-intensity aerobic activity (such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week. 

• Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

• An equivalent mix of moderate- and vigorous-intensity aerobic activity on 2 or more days a week.

•   Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).        

For even greater health benefits

If you go beyond 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity or an equivalent combination, you’ll gain even more health benefits.

Check out this age chart for a quick snapshot of the recommended amounts of weekly activity across age groups.

Older Adult Activity: An Overview & Recommendations:

Every week, adults 65 and older need:

Aerobic physical activity that includes:               

• At least 150 minutes at moderate intensity. This could be 30 minutes a day, 5 days a week
• Or 75 minutes at vigorous intensity
• Or an equivalent combination at moderate and vigorous intensity.
• At least 2 days of activities that strengthen muscles.
• Activities to improve balance.

See what counts as aerobic, muscle-strengthening, and balance activities. Also, see how to tell if aerobic physical activity is moderate or vigorous.

If you have trouble meeting these recommendations, be as physically active as your abilities and conditions allow. Remember that some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.

What you can do 

Keep these tips in mind as you add physical activity to your life as an older adult. 

Adding Physical Activity as an Older Adult

Here are some ways to meet the physical activity recommendations each week.

Example 1:

• Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and armsMuscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

• Balance activities such as walking heel-to-toe or standing from a sitting position.

   

Example 2:

• Vigorous-intensity aerobic activity (such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week     

• Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

• Balance activities such as walking heel-to-toe or standing from a sitting position.

Example 3:       

• An equivalent mix of moderate- and vigorous-intensity aerobic activity.      

• Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

• Balance activities such as walking heel-to-toe or standing from a sitting position.

   

Benefits

Physical activity can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others. For more information, see:      

• Physical activity health benefits for adults 65 or older
• Physical activity and cancer

• Physical activity boosts brain health

   

How physical activity can support physical and mental health, from the Physical Activity Guidelines for Americans, 2nd edition

Pregnant and Postpartum Activity: Overview & Recommendations:

Moderate-intensity physical activity is safe for you during pregnancy if you are generally healthy. It can help reduce your risk of excessive weight gain and gestational diabetes and keep your heart and lungs healthy.

During the postpartum period (first year after delivery), physical activity can decrease symptoms of postpartum depression. When combined with healthy eating, it can also help you with weight loss after delivery. Find your way to move during and after pregnancy.

Download Physical Activity Recommendations for Pregnant and Postpartum Women.

Physical Activity Recommendation

Get at least 150 minutes (for example, 30 minutes 5 days a week) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Remember, some physical activity is better than none, so do what you can.

Benefits  

• Reduces the risk of excessive weight gain during pregnancy.
• Reduces the risk of gestational diabetes during pregnancy.
• Reduces symptoms of postpartum depression.

Examples of Physical Activity  

• Brisk walking
• Some forms of yoga
• Water aerobics
• Bike riding

*After the first trimester, try to avoid activities that require lying flat on your back.

Talk to your doctor‎: If you are pregnant, you should be under the care of a doctor who can monitor the progress of the pregnancy. Consult your doctor about whether or how to adjust your physical activity during and after your pregnancy. Learn more about staying healthy while pregnant.

Did you know? Women who already do vigorous-intensity aerobic physical activity, such as running, can continue doing so during and after their pregnancy. This is according to the Physical Activity Guidelines for Americans, 2nd edition

Chronic Conditions & Disabilities Activity: Overview & Recommendations:

Regular physical activity provides important health benefits for people with chronic health conditions or disabilities. These persons include cancer survivors and those with:

• Dementia and other cognitive disorders.
• Hypertension and stroke.
• Multiple sclerosis.
• Arthritis.
• Parkinson’s disease.
• Spinal cord injury.
• Type 2 diabetes.

Benefits

• Supports daily living activities and independence.
• Improves sleep quality.
• Helps control weight.
• Helps improve mental health by reducing depression and anxiety.
• Lowers the risk for early death, heart disease, type 2 diabetes, and some cancers.
• Decreases pain and improves function in people with arthritis.
• Improves cardiovascular health, muscle fitness, and brain health.

Some physical activity is better than none—be as active as you are able!

Adults with chronic conditions and disabilities

Adults with chronic health conditions or disabilities who are able should:

• Get at least 150 minutes (for example, 30 minutes 5 days a week) of moderate-intensity aerobic physical activity a week.
• Get at least 2 days a week of muscle-strengthening activities that include all major muscle groups.

Aerobic

• Walking, wheelchair rolling, or biking to places.
• Swimming or water aerobics.

Muscle-strengthening

• Some yoga postures.
• Strengthening exercises using exercise bands, weight machines, or handheld weights.

Consulting a health care professional 

If you have chronic health conditions or disabilities, consult a health care professional or physical activity specialist about appropriate types and amounts of physical activity.