Physical activity guidelines for adults aged 19 to 64

It is recommended that adults engage in physical activity and reduce the time they spend sitting throughout the day.

Even a small amount of physical activity can yield health benefits.

For significant health benefits, adults should aim to engage in at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week.

Perform exercises regularly, ideally spreading them evenly 30 minutes a day, 5 days per week.

Gain even more benefits by being active at least 300 minutes (5 hours) weekly.

In addition, adults should engage in muscle-strengthening activities that involve all major muscle groups, such as legs, hips, back, abdomen, chest, shoulders, and arms, at least 2 days a week, as these activities also provide health benefits.

Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest. This type of exercise is also known as High Intensity Interval Training (HIIT).

Performing stretching exercises for major muscle groups and tendons can help maintain flexibility and prevent injuries.

Before starting any exercise, consult your physical therapist or physician, especially if you have not exercised for a long period or if you have medical conditions or concerns. Ensure that your activity and its intensity are appropriate for your fitness level.

Exercise is medicine.

Examples of different types of Physical Activity