For most adults, the U.S. guidelines call for at least 150 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening activity on at least two days. That's about 30 minutes, five days a week.

What the guidelines say

The U.S. Department of Health and Human Services published its Physical Activity Guidelines for Americans, second edition, in 2018. For adults, it recommends:

  • 150 to 300 minutes a week of moderate activity, such as brisk walking or easy cycling, or
  • 75 to 150 minutes a week of vigorous activity, such as running, or a mix of the two.
  • Muscle-strengthening activity on two or more days a week, working all the major muscle groups.

The guidelines also say that some activity is better than none, and that adults should move more and sit less through the day.

What they can't tell you

Guidelines are built for whole populations. Your needs depend on your age, health and goals. They're a floor, not a ceiling, and not a prescription for anyone with a medical condition.

The habit: make movement a default

Most people don't fail at exercise for lack of knowledge. They fail because movement depends on motivation each day. Make it part of the day instead.

  • Walk at the same time daily, such as after lunch or after dinner.
  • Schedule two short strength sessions a week, even 20 minutes with body-weight exercises.
  • Choose something you can do on your worst day.

The rule that makes it stick: decide the time, not the mood

Pick the days and times now and treat them like appointments. When the time comes, you're not deciding whether to exercise. You're keeping a commitment you already made.

This week

Put five 30-minute walks and two short strength sessions on your calendar.

The keep

Regular movement costs a few hours a week. It carries every other plan you have for the decades ahead.

This article is for education only and isn't medical advice. Talk with your doctor before making big changes.

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