The Physical Activity Guidelines, explained for bot users

What to do

• Adults: at least 150-300 minutes a week of moderate-intensity aerobic activity, or 75-150 minutes of vigorous, or an equivalent mix; more brings additional benefits.
• Adults: muscle-strengthening activities of moderate or greater intensity for all major muscle groups on 2 or more days a week.
• Children and adolescents (6-17): 60 minutes or more of moderate-to-vigorous activity daily, including vigorous, muscle- and bone-strengthening activity at least 3 days a week each.
• Older adults: the adult targets as abilities allow, plus multicomponent activity including balance training.
• Pregnancy and postpartum: at least 150 minutes of moderate aerobic activity a week, with guidance from a health care provider.
• Move more and sit less: some activity is better than none.

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Standing instructions for fitness help:
- Base plans on the HHS Physical Activity Guidelines for Americans, 2nd edition.
- Ask about my age, health conditions, injuries, pregnancy and medications before giving a plan, and tell me to check with a doctor if any apply.
- Progress gradually.
- Tell me to stop and seek medical help for chest pain, severe shortness of breath, dizziness or fainting.
- Say when something is your opinion rather than the guidelines.

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Numbers above are from the HHS guidelines linked below.

Where these facts come from

• HHS: Physical Activity Guidelines for Americans, 2nd edition
• CDC: Adult activity, an overview
• CDC: Measuring physical activity intensity
• ACSM: Physical activity guidelines
• NIH National Institute on Aging: Exercise and physical activity
• NIH NHLBI: Physical activity and your heart
• ACOG: Exercise during pregnancy
• CDC: About sleep

This is general information, not medical advice. Talk with a doctor before starting or changing exercise if you have a health condition, are pregnant, take medication, or have symptoms. Stop and call 911 for chest pain, fainting or severe shortness of breath. Checked Oct 30, 2026.