Physical Activity Guidelines for Americans

Publication Date: November 1, 2018
Last Updated: March 14, 2022

Key Guidelines

Preschool-Aged Children

Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development.
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Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types.
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Children and Adolescents

It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
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Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:
• Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorousintensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
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Adults

Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefts.
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For substantial health benefts, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
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Additional health benefts are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
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Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefts.
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Older Adults

The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:
As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
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Older adults should determine their level of effort for physical activity relative to their level of fitness.
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Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
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When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
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Women During Pregnancy and the Postpartum Period

Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week.
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Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.
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Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.
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Adults With Chronic Health Conditions and Adults With Disabilities

Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
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Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefts.
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When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
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Safe Physical Activity

To do physical activity safely and reduce risk of injuries and other adverse events, people should:
Understand the risks, yet be confdent that physical activity can be safe for almost everyone.
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Choose types of physical activity that are appropriate for their current ftness level and health goals, because some activities are safer than others.
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Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower intensity activities and gradually increasing how often and how long activities are done.
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Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
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Be under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them.
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Recommendation Grading

Disclaimer

Overview

Title

Physical Activity Guidelines for Americans

Authoring Organization

Publication Month/Year

November 1, 2018

Last Updated Month/Year

June 12, 2023

Document Type

Guideline

External Publication Status

Published

Country of Publication

US

Inclusion Criteria

Female, Male, Adolescent, Adult, Child, Older adult

Health Care Settings

Ambulatory, Childcare center, Correctional facility, Long term care, School

Intended Users

Social worker, occupational therapist, dietician nutritionist, diabetes educator, athletics coaching, nurse, nurse practitioner, physician, physician assistant

Scope

Counseling, Prevention, Management

Diseases/Conditions (MeSH)

D010809 - Physical Fitness

Keywords

physical activity, physical fitness