Physical Activity
How much movement each age needs. The CDC and WHO activity guidelines in plain words: 150 minutes a week for adults, 60 minutes a day for kids, and muscle work too.
Lanes waiting for runners: Petewarrior, CC BY 4.0
Why moving matters
The CDC calls physical activity one of the most important things you can do for your health. The WHO says regular activity helps prevent and manage conditions such as heart disease, cancer and diabetes, reduces symptoms of depression and anxiety, and supports brain health. In children it supports bone health, muscle growth and motor skills.
The flip side matters too. The WHO reports that people who are not active enough have a 20 to 30% higher risk of death than people who are sufficiently active.
The adult target
According to the Physical Activity Guidelines for Americans, as summarized by the CDC, adults need 150 minutes of moderate-intensity activity a week, such as brisk walking. That can be 30 minutes a day, 5 days a week. Another option is 75 minutes of vigorous activity, such as jogging or running, or a mix of the two. On top of that, adults need muscle-strengthening activity on 2 or more days a week that works the legs, hips, back, abdomen, chest, shoulders and arms.
You do not have to do it all at once. The CDC says activity can be broken into smaller chunks across the week, and some activity is better than none.
Kids and teens
The CDC says children aged 3 to 5 should be active throughout the day. Children and teens aged 6 to 17 need 60 minutes or more of moderate-to-vigorous activity every day. Most of that should be aerobic, with vigorous activity on at least 3 days a week, plus muscle-strengthening activities like climbing or push-ups and bone-strengthening activities like jumping or running, each on at least 3 days a week.
A quick intensity guide from the CDC: on a 0 to 10 scale, moderate activity feels like a 5 or 6, and vigorous like a 7 or 8.
Getting started safely
The WHO stresses that any amount of activity is better than none, all activity counts, and everyone should limit time spent sitting. Start small, pick something you enjoy and build up. If you have a heart condition or another long-term illness, or you are pregnant, ask a licensed healthcare provider what level of activity is right for you.
Facts on this page were checked against these sources.
- Lanes waiting for runners: Petewarrior, CC BY 4.0
Text written by Microscopic Doctor.
