General Recommendations

	Recommendations How active do adults need to be to gain some benefit? Are there special recommendations for young people? Are there special recommendations for older adults? Are there special recommendations for persons with disabilities or illness? How can physical activity improve bone health and help prevent osteoporosis? How can physical activity help prevent overweight and obesity?

"We are what we repeatedly do." —Aristotle

There is good news for all Americans. Scientific evidence shows that physical activity done at a moderate-intensity level can produce health benefits (USDHHS, 1996). If people have been sedentary, they can improve their health and well-being with regular, moderate levels of activity each day. 

Those who participate in moderate- to vigorous-intensity activities regularly should be encouraged and supported in their efforts to continue. While activity at a higher intensity or performed longer offers more health benefits, this level of activity may not be a realistic goal for everyone, at least not to start with. Many Americans, for whom the term "exercise" brings up negative images and emotions, can celebrate the good news by setting a new personal goal-achieving and enjoying the benefits of a regularly active lifestyle that includes a variety of moderate- and/or vigorous-intensity activities. See General Physical Activities Defined By Level of Intensity (PDF - 1.4K)* for a chart that lists the intensity levels of many types of activities.

Adults should strive to meet either of the following physical activity recommendations. 

• Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.
  - Centers for Disease Control and Prevention/American College of Sports Medicine

OR

• Adults should engage in vigorous-intensity physical activity 3 or more days per week for 20 or more minutes per occasion
  – Healthy People 2010

More good news is that it's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you've been inactive, research shows that starting a more active lifestyle now through regular, moderate-intensity activity can make you healthier and improve your quality of life. 

This section provides guidelines for how active you need to be to gain some benefit and general information on activity levels of Americans.

• How active do adults need to be to gain some benefit?
• Are there special recommendations for young people?
• Are there special recommendations for older adults?
• Are there special recommendations for persons with disabilities or illness?
• How can physical activity improve bone health and help prevent osteoporosis?
• How can physical activity help prevent overweight and obesity?

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*This document is available in Portable Document Format (PDF). You will need Acrobat Reader (a free application) to view and print this document.

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This page last updated August 17, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity