How much physical activity do adults need per week?

When it comes to maintaining a healthy lifestyle, physical activity plays a major role. But how much physical activity is recommended for adults? Healthcare professionals recommend adults aim for at least 150 minutes (about 2.5 hours) of moderate-intensity or 75 minutes of vigorous-intensity activity weekly. In addition, focusing on all major muscle groups—like your arms, legs, and core—through muscle-strengthening activities at least two days a week is highly recommended. Let’s dive into the reasons behind this recommendation and how it can benefit your overall well-being.

Why is 150 Minutes of Physical Activity Recommended for Adults?

The ‘150 minutes of physical activity a week’ guideline from the ‘Physical Activity Guidelines for Americans’ issued by the U.S. Department of Health and Human Services (HHS) is backed by top health organizations like the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and the Office of Disease Prevention and Health Promotion (OASH). These trusted authorities agree—staying active is key to your health. Here’s why:

• Improved Cardiovascular Health: Regular aerobic exercise—like brisk walking, jogging, or cycling—strengthens your heart and boosts its efficiency. This helps lower your risk of heart disease, high blood pressure, and stroke, so you can keep your heart happy and healthy.
• Mental Well-Being: Physical activity isn’t just good for the body—it’s a powerful mood booster! Taking time each day to move can help reduce stress, anxiety, and depression, leaving you feeling happier, more balanced, and ready to take on anything.
• Enhanced Endurance: Regular exercise improves your stamina and endurance. Everyday activities, like climbing stairs, walking around on vacation, or keeping up with your kids, will feel easier, and you’ll have more energy to enjoy life to the fullest.
• Weight Management: Committing to 150 minutes of physical activity each week helps with weight management and, for some, weight loss. It burns calories, revs up your metabolism, and helps you maintain a healthy weight, preventing potential health issues down the road.

Why is strength training important in a fitness routine?  

Along with aerobic exercise, muscle-strengthening activities—like weightlifting, bodyweight workouts (think push-ups or squats), or even yoga— are key to maintaining your overall health. By including these exercises at least two days a week and focusing on all major muscle groups, you can unlock even more benefits for your overall well-being. Let’s dive into them:

• Increased Muscle Mass: Strength training helps build and maintain lean muscle mass, which is crucial for improving overall physical function.
• Better Posture and Joint Health: Strengthening your muscles can improve your posture, reduce the risk of injuries, and help alleviate joint pain.
• Balance and Stability: Muscle-strengthening exercises enhance your balance and stability, reducing the risk of falls, especially in older adults.
• Functional Strength: A stronger body allows you to perform everyday tasks with greater ease, from lifting groceries to working on house projects.

How to build a workout routine that works for you? 

Experts recommend completing 150 minutes of physical activity and strength training at least twice weekly. However, getting started can feel challenging. Busy schedules, long commutes, and household responsibilities often make it difficult to prioritize exercise.

The good news is that you don’t have to do all 150 minutes at once. It can be as simple as 30 minutes a day, 5 days a week—or breaking it into smaller chunks of time that work for you. You can spread your activity throughout the week, making it easier to fit into your routine.

Making physical activity part of your routine doesn’t have to be overwhelming. Small, consistent changes can lead to big results over time. To help you get started, here are a few practical ways to incorporate regular physical activity into your lifestyle:

• Set Realistic Goals: Begin gradually and build up your exercise routine over time. Setting achievable goals is the key to long-term success. 
• Diversify Your Activities: Keep your workouts interesting by incorporating a variety of aerobic activities, from swimming to dancing. For muscle strengthening, include exercises like weightlifting, resistance bands, or bodyweight exercises. 
• Create a Schedule: Dedicate specific times each week for your workouts. Consistency is vital to reap the benefits. 
• Find a Support System: Consider joining fitness classes or partnering with a workout buddy to stay motivated. 
• Listen to Your Body: Pay attention to your body’s signals. If you experience pain or discomfort, consult with a physical therapist or medical professional. 

Embracing 150 Minutes of Adult Physical Activity

Incorporating 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity and muscle-strengthening exercises into your weekly routine is backed by trusted health organizations and extensive research. These recommendations are designed to support a healthier, more active lifestyle while offering numerous physical and mental benefits. 

Start small, stay consistent, and remember—every step counts. Whether it’s taking a brisk walk, lifting weights, or finding an activity you enjoy, making movement part of your day can have a profound impact on your well-being. 

If you’re struggling to kickstart your fitness journey due to chronic pain. Find a PT Solutions clinic near you. Your physical therapist can provide expert guidance, personalized support, and effective strategies to manage pain while embracing a healthier lifestyle.