Adults

Discover fun, low-stress ways to enjoy movement every day, with activities designed for adults ages 18 to 64.

Why Physical Activity Matters for Adults

Adults who move regularly are healthier, feel better, and are less likely to get serious diseases like heart disease, type 2 diabetes, and some cancers. Physical activity also helps reduce stress, improve mood, and lead to better sleep. Staying active builds strength and fitness, making everyday tasks like climbing stairs, carrying groceries, or doing chores easier.

How Much Physical Activity do Adults Need?

For the greatest health benefits, include:

  • Aerobic Activity: at least 150 minutes a week of moderate activity (like brisk walking) or at least 75 minutes a week of vigorous activity (like jogging). Spread this out over the week.
  • Muscle-Strengthening Exercises: Lift weights, do body weight exercises, use resistance bands, or carry heavy loads at least 2 days a week.

Move Your Way®, the physical activity campaign from the U.S. Department of Health and Human Services recommends that adults aim for at least 150 minutes of aerobic activity each week, plus muscle-strengthening activities 2 days a week.

Infographic: Adults need at least 150 minutes a week of moderate‑intensity aerobic activity — like brisk walking — plus muscle‑strengthening activities on 2+ days per week. Graphic includes icons showing adults walking, lifting weights, and being active.
Adults need at least 150 minutes a week of activity that increases the heart rate, plus exercises that make muscles work harder than usual twice per week.

What Types of Activities are Best?

  • Walking, jogging, hiking, running, cycling
  • Swimming and water aerobics
  • Court sports like tennis, pickleball, squash, or racquetball
  • Active forms of yoga (for example, Vinyasa or power yoga)
  • Ballroom or line dancing
  • General yard work and home repair work
  • Jumping rope
  • High-intensity interval training (HIIT)
  • Exercise classes like vigorous step aerobics or kickboxing

 

Every little bit of movement counts.

Physical activity of any amount is linked to positive health outcomes.

Articles

Browse articles offering practical guidance to help adults move more, build strength, and stay healthy.

Videos

Follow along with exercise videos that make it easier to stay active, no gym required.