Initiative for a Healthy Weight

Physical Activity

How much physical activity should I get?

The Centers for Disease Control and Prevention (CDC) has recommendations for the amount of physical activity for adults, older adults, and children and adolescents.

Remember, your daily dose of physical activity does not need to happen all at once. You can do as little as 10 minutes at a time and still get the daily physical activity you need.

For example, you could take a short 10-minute walk during your lunch break, walk 10 minutes to the bus stop, and then walk the dog for 10 minutes and you would have accumulated 30 minutes of daily physical activity!

Because everyone has different abilities and health issues, please see your health care provider before starting any physical activity program.

Adult recommendations

At least 30 minutes of moderate intensity physical activity on at least 5 days a week -- OR -- At least 20 minutes of vigorous intensity physical activity on at least 3 days a week.

Helpful hints …

• If you already meet these recommendations, consider increasing the number of days, duration of activity, or intensity to gain greater health benefits.
• Consider including a variety of activities in your physical activity routine, including strengthening and stretching activities.
• If you are not regularly active, start with 10 minutes at a time of light activity and gradually increase time and intensity.

Older adult recommendations

At least 30 minutes of moderate intensity physical activity on 3-5 days a week with strengthening activities 2-3 days a week and stretching activities daily.

Helpful hint …

• If you are not regularly active, start with 10 minutes at a time of light activity and gradually increase time and intensity.

Children and adolescent recommendations

At least 60 minutes of moderate intensity physical activity daily.

Helpful hints …

• Activity can be in the form of play, sports, transportation (like walking to school), chores, or structured exercise.
• Children and adolescents who are not regularly active should start with 10 minutes at a time of light activity and gradually increase time and intensity.

For examples of different intensity activities, download Physical Activity Examples .