How much activity do you need, by age?

Adults (18–64)

U.S. guidelines say adults need at least 150 minutes a week of moderate-intensity activity — for example 30 minutes a day, 5 days a week — plus muscle-strengthening activities on 2 or more days that work all major muscle groups. 75 minutes of vigorous activity, or a mix, also counts.

Children and teens (6–17)

Children and adolescents need 60 minutes or more of moderate-to-vigorous activity every day. Most of it should be aerobic, with vigorous activity on at least 3 days, and muscle- and bone-strengthening activities (climbing, jumping, games) on at least 3 days a week.

Older adults (65+)

Older adults have the same aerobic and muscle targets as adults when they are able, and should add balance activities each week to help prevent falls. If chronic conditions limit you, be as active as your abilities and conditions safely allow.

The talk test

During moderate activity such as brisk walking you can talk but not sing. During vigorous activity such as running you can say only a few words without pausing for breath.

Start where you are

Short bouts add up. A 10-minute walk after each meal is 30 minutes a day. If you are currently inactive, any increase brings benefits — build up gradually over weeks.

References

• CDC — Physical activity guidelines for adults
• CDC — Physical activity guidelines for children and adolescents
• CDC — Physical activity guidelines for older adults
• WHO — Physical activity fact sheet