Physical_Activity_Guidelines

Adults who are physically active are healthier, feel better,
and are less likely to develop many chronic diseases, such as Learn More
cardiovascular disease, type 2 diabetes, and several types of See Chapter 6. Additional
cancer than are adults who are inactive. Regular moderate-tovigorous
physical activity also reduces feelings of anxiety and
Considerations for Some Adults. It
discusses key guidelines for women
during pregnancy and the postpartum
depression and improves sleep and quality of life. Even a single
period and for adults with chronic
episode of physical activity provides temporary improvements
conditions or disabilities.
in cognitive function and state anxiety. Adults who are more
physically active are better able to perform everyday tasks
without undue fatigue. Increased amounts of moderate-tovigorous
physical activity are associated with improved cardiorespiratory and muscular fitness, including a
healthier body weight and body composition. Adults who are more physically active can more easily carry out
daily tasks like climbing stairs, carrying heavy packages, and performing household chores. These benefits are
true for men and women of all ages, races, and ethnicities.
Adults gain most of these health benefits when they do the equivalent of 150 to 300 minutes (2 hours and 30
minutes to 5 hours) of moderate-intensity aerobic physical activity each week. Adults gain additional and more
extensive health benefits with even more physical activity. Muscle-strengthening activities also provide health
benefits and are an important part of an adult’s overall physical activity plan. This chapter provides guidance
for men and women ages 18 through 64 years.
Key Guidelines for Adults
Adults should move more and sit less throughout the day. Some physical activity is better
than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity
gain some health benefits.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30
minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and
15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic
physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic
activity. Preferably, aerobic activity should be spread throughout the week.
Additional health benefits are gained by engaging in physical activity beyond the equivalent
of 300 minutes (5 hours) of moderate-intensity physical activity a week.
Adults should also do muscle-strengthening activities of moderate or greater intensity and
that involve all major muscle groups on 2 or more days a week, as these activities provide
additional health benefits.
56 Physical Activity Guidelines for Americans