How much physical activity do adults need each week?
Key points
- The CDC (US) and WHO (international) set a weekly goal of 150 minutes of moderate-intensity activity, such as brisk walking.
- Both also accept 75 minutes of vigorous-intensity activity, such as jogging, or a mix of both.
- Both call for muscle-strengthening activities, such as lifting weights, on at least 2 days each week.
- WHO (international) gives adults aged 65 and older the same weekly goals.
- The Office on Women's Health (US) says balance exercises, such as walking backward, matter for all women, especially older women.
The weekly goal for adults
The CDC (US) says adults need 150 minutes a week of moderate-intensity activity. That could be 30 minutes a day on 5 days. Brisk walking is one example. In this kind of activity, you breathe harder, your heart beats faster and you start to sweat. You can still talk, but you can't sing, the CDC says. [1] [2]
Another choice, the CDC (US) says, is 75 minutes a week of vigorous-intensity activity, like jogging or running. This harder activity makes you breathe hard and fast. You can say only a few words before pausing for breath. A mix of both kinds also counts, and the time can be spread over the week. [1] [2]
WHO (international) gives adults aged 18 to 64 the same goal. It advises 150 minutes or more of moderate activity in a week. It also accepts 75 minutes or more of vigorous activity, or a mix of both. [3]
Activities that build muscle
The CDC (US) says adults also need muscle-strengthening activity on at least 2 days each week. It should work all the major muscle groups. These are the legs, hips, back, belly, chest, shoulders and arms. WHO (international) gives the same advice, on 2 or more days each week. [1] [3]
These activities make your muscles stronger, the CDC (US) explains. Its examples include lifting weights and digging in a garden. Exercises that use your own body weight, such as push-ups and sit-ups, also count, and so do some yoga poses. [2]
Older adults and women
WHO (international) gives adults aged 65 and older the same weekly goals. These include muscle-strengthening for the major muscle groups on 2 or more days each week. [3]
The Office on Women's Health (US) says all women should get 2 hours and 30 minutes or more of moderate activity each week. This applies whatever their age, shape or ability. Women also need activities that strengthen their muscles on two or more days a week, it says. As women get older, it adds, staying active is important. [4]
The Office on Women's Health (US) also says balance exercises matter for all women. They matter even more for older women, who are more likely to fall. This includes women who have fallen lately or who have trouble walking. Its examples include walking backward and standing up from a seated position. [4]
Some activity is better than none
The CDC (US) and WHO (international) both say some activity is better than none. The CDC adds that sitting less and adding even a little moderate or vigorous activity brings some health benefits. [1] [3]
Where the sources differ
The CDC (US) says that more than 150 minutes of moderate activity a week brings even more health benefits. So does more than 75 minutes of vigorous activity, or a mix. WHO (international) names a number. For extra benefits, it advises adults of all ages to reach 300 minutes a week of moderate activity, or the equivalent. [1] [3]
WHO (international) counts balance work in days. It advises adults aged 65 and older with poor mobility to do balance activity on 3 or more days a week. Poor mobility means trouble moving around. The Office on Women's Health (US) counts time instead. It names 1 hour and 30 minutes or more a week of balance and muscle-strengthening activities. It says researchers know this helps lower the chance of falling and getting hurt. [3] [4]
When to see a doctor
The CDC (US) says people with a history of a chronic disease may want to tell their doctor about plans to be more active. A chronic disease is a long-lasting illness. This includes plans to move up to more vigorous activity. [2]
The Office on Women's Health (US) has advice for women with a disability. Before they start, it suggests they talk with a doctor, physical therapist or exercise specialist. They can ask how to change activities to suit the disability. [4]
Sources
- CDC (US): Adult Activity: An Overview (opens in a new tab). Last updated December 20, 2023.
- CDC (US): What Counts as Physical Activity for Adults (opens in a new tab). Last updated December 6, 2023.
- WHO (international): Physical activity (opens in a new tab). Read on November 5, 2026.
- Office on Women's Health (US): Physical activity for all women (opens in a new tab). Last updated February 16, 2021.
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