How much exercise do you need to stay healthy?

The Physical Activity Guidelines recommend that adults do:

At least 150 minutes a week of moderate-intensity aerobic activity like:

  • Brisk walking (2.5 mph or faster)
  • Doubles tennis
  • Bicycling slower than 10 mph on level terrain
  • Active forms of yoga (like vinyasa or power yoga)
  • Ballroom dancing
  • Water aerobics


75 minutes a week of vigorous-intensity aerobic activity like:

  • Jogging or running
  • Singles tennis
  • Bicycling 10 mph or faster
  • Hiking uphill or with a heavy backpack
  • High-intensity interval training


Twice a week: activities that strengthen the legs, hips, back, abs, chest, shoulders, and arms:

  • Stair climbing
  • Weight lifting
  • Body-weight exercises (lunges, pushups, crunches, etc.)
  • Water aerobics
  • Pilates
  • Yoga (like vinyasa or power yoga)
  • Resistance exercises with elastic bands