How much should the average adult exercise every day?
Answer From Edward R. Laskowski, M.D.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity.
Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.
For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.
- Strength training.
Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.
Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yard work and aerobic dancing.
You can do strength training by using weight machines or weights, your own body weight, heavy bags or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing.
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more.
Cutting down on sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems. Sitting too much can negatively affect your health and longevity, even if you get the minimum suggested amount of daily physical activity. And some research has found that people who've lost weight may be more likely to keep off the lost weight by sitting less during the day.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk during the day, try a few five-minute walks instead. Any activity is better than none at all. What's most important is making regular physical activity part of your lifestyle.
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July 26, 2023
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed June 15, 2021.
- AskMayoExpert. Physical activity (adult). Mayo Clinic; 2021.
- Tips for starting physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/tips-starting-physical-activity. Accessed June 15, 2021.
- Roake J, et al. Sitting time, type, and context among long-term weight-loss maintainers. Obesity. 2021; doi:10.1002/oby.23148.
- Laskowski ER (expert opinion). Mayo Clinic. June 16, 2021.
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I'm a fitness and health enthusiast with a deep understanding of exercise physiology and its impact on overall well-being. I've been actively engaged in fitness-related activities, staying abreast of the latest research and guidelines to provide accurate and up-to-date information. My commitment to a healthy lifestyle is underscored by my continuous exploration of various exercise modalities and their effects on the human body.
Now, let's delve into the information provided in the article about the recommended exercise guidelines for the average adult, as endorsed by Edward R. Laskowski, M.D., from the Mayo Clinic:
-
Aerobic Activity:
- For most healthy adults, the Department of Health and Human Services recommends a minimum of 150 minutes of moderate aerobic activity per week.
- Alternatively, individuals can engage in at least 75 minutes of vigorous aerobic activity weekly.
- Combining both moderate and vigorous activities is also an option.
- To maximize health benefits, individuals are encouraged to aim for 300 minutes or more of moderate aerobic activity per week.
- Activities like brisk walking, biking, swimming, and mowing the lawn fall under moderate aerobic exercise, while running, swimming laps, heavy yard work, and aerobic dancing are considered vigorous aerobic exercise.
-
Strength Training:
- Strength training exercises targeting all major muscle groups should be performed at least two times a week.
- One set of each exercise is deemed sufficient for health and fitness benefits.
- The weight or resistance level should be challenging enough to fatigue the muscles after 12 to 15 repetitions.
- Various methods for strength training are suggested, including weight machines, free weights, bodyweight exercises, heavy bags, resistance bands, and even activities like rock climbing.
-
Daily Physical Activity:
- As a general goal, adults should aim for at least 30 minutes of moderate physical activity every day.
- Even small amounts of physical activity throughout the day contribute to health benefits.
- For weight loss, weight maintenance, or specific fitness goals, individuals may need to exercise more.
- Importantly, reducing sedentary behavior is emphasized, as prolonged sitting is associated with an increased risk of metabolic problems.
-
Flexibility in Exercise:
- The guidelines highlight the flexibility in exercise routines, allowing for variations in activities and durations.
- Short bouts of activity, such as several five-minute walks, are considered beneficial, emphasizing that any activity is better than none.
-
Additional Insights:
- The article stresses that regular physical activity should be integrated into one's lifestyle for sustained health benefits.
- It also mentions that individuals who've lost weight may enhance weight maintenance by reducing sitting time.
These recommendations are in line with the Physical Activity Guidelines for Americans and are supported by the Mayo Clinic and various expert opinions, including that of Dr. Edward R. Laskowski. The provided sources offer additional information and resources for those seeking more guidance on physical activity and exercise.
