Updated Physical Activity Guidelines

INDIANAPOLIS – All healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week, according to updated physical activity guidelines released today by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA).

Further, adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue.

1. Moderate-intensity physical activity has been clarified.

2. Vigorous-intensity physical activity has been explicitly incorporated into the recommendation.

3. Specified: Moderate- and vigorous-intensity activities are complementary in producing health benefits, and a variety of activities can be combined to meet the recommendation.

4. Specified: Aerobic activity is needed in addition to routine activities of daily life.

5. More is better.

6. Short bouts of exercise are OK.

7. A muscle-strengthening recommendation is now included.

8. Wording has been clarified.

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