A Plain-Language Guide to the Physical Activity Guidelines for Americans
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In this article
The federal physical activity guidelines set weekly targets for aerobic and muscle-strengthening activity. Here's what they recommend and how to interpret them.
What the Guidelines Are and Where They Come From
The Physical Activity Guidelines for Americans is an evidence-based federal publication issued by the U.S. Department of Health and Human Services. The guidelines are grounded in a systematic review of thousands of studies on how physical activity affects health outcomes. The second — and current — edition was released in 2018.
The guidelines set population-level recommendations, not individualized prescriptions. They apply broadly across age groups, from children and adolescents to older adults, and they address both aerobic activity and muscle-strengthening work. Think of them as a science-based baseline, not a rigid rulebook.
| Issuing body | U.S. Department of Health and Human Services |
| Current edition | 2nd Edition (2018) (HHS Physical Activity Guidelines for Americans, 2018) |
| Aerobic target (moderate intensity) | 150–300 minutes per week (HHS Physical Activity Guidelines for Americans, 2018) |
| Aerobic target (vigorous intensity) | 75–150 minutes per week (HHS Physical Activity Guidelines for Americans, 2018) |
| Muscle-strengthening target | 2 or more days per week (all major muscle groups) (HHS Physical Activity Guidelines for Americans, 2018) |
| Minimum session length required | None — all movement counts (Key update in the 2018 edition) |
This article is for general informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting or significantly changing any exercise program, especially if you have a chronic condition, recent injury, or other health concerns.
The Core Weekly Targets for Adults
For most adults between 18 and 64, the guidelines outline two key activity targets each week:
- Aerobic activity: At least 150–300 minutes of moderate-intensity aerobic activity, or 75–150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of both.
- Muscle-strengthening activity: Exercises targeting all major muscle groups on 2 or more days per week.
Meeting both targets — not just one — is associated with the greatest health benefits according to the research reviewed in the guidelines. To understand what counts as moderate versus vigorous effort, see what moderate-intensity exercise actually means for your body.
Aerobic activity
Rhythmic, sustained movement that raises your heart rate and breathing. Examples include brisk walking, jogging, cycling, and swimming. Aerobic exercise strengthens the heart and improves cardiovascular fitness.
Moderate-intensity activity
Physical effort that noticeably increases heart rate and breathing but still allows you to hold a conversation. Brisk walking and casual cycling are common examples.
Vigorous-intensity activity
Higher-effort activity that significantly elevates heart rate and makes sustained conversation difficult. Running, aerobic dancing, and lap swimming typically qualify.
Muscle-strengthening activity
Exercise that works muscles against resistance, such as lifting weights, using resistance bands, or performing bodyweight exercises like push-ups and squats. Targets major muscle groups including legs, hips, back, abdomen, chest, shoulders, and arms.
Sedentary behavior
Prolonged periods of little or no movement, such as sitting at a desk or watching television for extended stretches. The guidelines note that reducing sedentary time has independent health benefits.
Spreading activity across the week is encouraged, but the guidelines no longer require sessions to be at least 10 minutes long — any movement counts, even short bursts accumulated throughout the day.
How to Interpret the Guidelines as a Beginner
If 150 minutes a week sounds daunting, the guidelines make an important point: some activity is always better than none. Adults who do any amount of moderate-to-vigorous physical activity gain measurable health benefits compared with being sedentary.
A practical starting point is to break the target into smaller, manageable pieces. Five 30-minute walks spread across the week satisfies the lower end of the aerobic recommendation. Two sessions of bodyweight exercises — such as squats, push-ups, and planks — cover the muscle-strengthening component.
150 min
Minimum weekly moderate aerobic activity for adults
According to the 2018 Physical Activity Guidelines for Americans issued by HHS.
2+ days
Weekly muscle-strengthening sessions recommended
Targeting all major muscle groups on at least two non-consecutive days per week is part of the full adult recommendation.
Any amount
Activity level that delivers some health benefit
The 2018 guidelines explicitly state that some physical activity is better than none, with benefits measurable even below the full weekly target.
People with irregular schedules face a particular challenge in building consistency. The framework outlined in building a weekly movement routine when you have an irregular schedule can help shift workers, parents, and busy professionals find realistic entry points.
The guidelines also note that physical activity is associated with mental health benefits, including reduced symptoms of anxiety and depression. For a closer look at that evidence, see what exercise research tells us about movement and mood.
Author
Health Editorial Team
Health Editorial Team is the collective byline for our editorial team and contributor network. Articles published under this byline or an editorial pen name are researched, written, and reviewed according to our editorial standards for clarity, consistency, and independence before publication.
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