Exercise Guidelines: Moving for Better Health

Evidence-based physical activity recommendations for adults including aerobic, strength, and flexibility training.

10 min readLast updated: 2026-02-17

Quick Facts

Aerobic
150 minutes moderate or 75 minutes vigorous weekly
Strength
2+ days weekly, all major muscle groups
Flexibility
Regular stretching maintains range of motion

Overview: Physical Activity for Health

Regular physical activity prevents chronic diseases, improves mental health, enhances longevity, and improves quality of life. Exercise benefits are independent of weight loss and occur across the lifespan .

Movement is medicine; establishing regular physical activity is one of the most impactful health decisions.

Key Information
Adults need 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly, plus strength training twice weekly. Any movement is better than none; accumulating activity throughout the day counts. Individual capacity varies; adjust recommendations accordingly.

Aerobic Activity

Moderate-intensity aerobic activity (brisk walking, recreational cycling, water aerobics) increases heart rate and breathing while maintaining conversation ability. Vigorous activity (running, competitive sports) increases heart rate significantly and limits conversation. Both confer cardiovascular benefits.

Strength Training

Resistance exercises (weights, resistance bands, bodyweight) build muscle, maintain bone density, improve balance, and support metabolic health. Two or more days weekly targeting major muscle groups prevents age-related strength loss.

Flexibility and Balance

Stretching maintains range of motion and prevents injury. Yoga and tai chi improve balance, reducing fall risk. Flexibility exercises benefit all ages but become increasingly important with aging.

Warning
Inactive lifestyle is a major cardiovascular disease risk factor. Medical clearance is recommended before beginning vigorous exercise, particularly for those with existing conditions or significant age. Overtraining without adequate recovery increases injury risk.
Clinical Note
Personalized exercise prescriptions consider individual fitness level, preferences, medical conditions, and goals . Start gradually, increasing duration and intensity progressively. Find enjoyable activities promoting adherence. Group activities or personal training enhance motivation. Regular activity becomes habitual with consistency; 6-8 weeks establishes initial habit.

Getting Started

Choose activities you enjoy. Start with 10-minute bouts, accumulating throughout the day. Include variety: cardio, strength, flexibility. Progress gradually to avoid injury. Enlist support from friends or family. Track activity for accountability. Celebrate improvements.

Sources

  1. [1]U.S. Department of Health and Human Services. "Physical Activity Guidelines for Americans 2nd Edition." Circulation, 2018.
  2. [2]Warburton DER et al.. "Benefits of Physical Activity: A Systematic Review." International Journal of Behavioral Nutrition, 2017.

Medically reviewed by

Medical Review Team, Sports Medicine

Last updated: 2026-02-17Sources: 2

The content on Medical Atlas is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider.