How much, and what kind
The first guideline for adults is to move more and sit less, and any amount of activity has some benefit.3 To get the most benefit, adults need 150 to 300 minutes a week of moderate activity such as brisk walking, plus muscle strengthening at least 2 days a week.1 It is important to get all three types: aerobic, strength and balance.13
How much activity, by age
Three types of activity
How hard to work
Moderate activity is about 5 or 6 out of 10: you breathe noticeably harder10 and can still talk, but not sing.11 Moderate and vigorous activity is best for the heart, but even light activity is better than none.9
Judge intensity without a gadget
| Intensity | How it feels |
|---|---|
| Light | Moving rather than sitting; better than no activity.9 |
| Moderate | About 5 or 6 out of 10; you can talk, but not sing.1011 |
| Vigorous | About 7 or 8 out of 10; only a few words without a breath.10 |
What is light for one person may be moderate for another; it depends on fitness.
What activity does
Some benefits arrive right away, such as lower anxiety and blood pressure and better sleep.4 Over time, activity lowers the risk of heart disease, diabetes and cancer,6 and active adults have a lower risk of depression and of declines in thinking.8 It is never too late to start.17
What regular activity does
Benefits as described by ODPHP, NHLBI and NIA.
Staying safe
The benefits of regular activity far outweigh the risks; talk to your doctor about chest pain or dizziness during activity.19 With heart disease, diabetes or high blood pressure, ask which activities are safe for you.20 On diabetes medicines, you may need to check blood glucose around activity.21
A historical perspective: Dr. Majid Ali
“I coined the term Limbic Exercise for physical exercise that is non-competitive, non-analytical, and most importantly non-traumatic.”
— Dr. Majid Ali, 4 October 2015
Dr. Ali urged gentle, non-competitive movement for life. That is consistent with current guidance: move more and sit less, and any amount helps.3
He also explained exercise through his own oxygen framework and called the fitness industry deceptive. The sources used here do not support that framework.
What to do this week
Take a 10-minute walk today
Any amount of activity helps.3
Break up long sitting
Stand and move every so often.23
Build up to 150 minutes
Add a few minutes each week.14
Add strength twice a week
Stairs, light weights or push-ups against a wall.1
Ask what is safe for you
Especially with heart disease, diabetes or high blood pressure.20
When to get help now
Each warning sign cites the official guidance behind it. The wording still needs pharmacist sign-off.
- Chest pain or pressure, fainting, or severe shortness of breath during or after activity — stop and call 911.2425
- Sudden weakness, face droop or trouble speaking — call 911.26
- Shakiness, sweating or confusion during activity while on diabetes medicine — treat low blood sugar and get help.2728
- Dizziness or a racing, irregular heartbeat during activity — stop and seek help right away; talk to your doctor before you exercise again.2930
- A fall with a head injury, especially on a blood thinner — call your doctor right away. Get emergency help if the person becomes very sleepy, has a seizure or vomits more than once.3132
Every numbered marker links to the exact passage it rests on. Check the sources.