How Frequently Should Adults
Exercise?
The U.S. Department of Health and Human Services (HHS) recommends that adults
get at least 150 minutes per week of moderate-intensity aerobic activity or 75
minutes per week of vigorous-intensity activity intheheadline, or an equivalent combination of
both, preferably spread throughout the week to help prevent disease and promote
good health. The guidelines also encourage adults to add muscle-strengthening
activities, such as resistance or weight training, on at least 2 days per week to
prevent loss of muscle mass and bone density.

What is the Physical Intensity of Exercise?
There are 4 types of exercise – aerobic, strength, balance and flexibility. Each type
has different benefits for the body and can be done at a different intensity level.
Aerobic activity – running, walking, swimming and cycling – increases heart rate and
breathing capacity as well as strengthens muscles to improve cardiovascular fitness
and stamina. When done regularly, it can help reduce the risk of heart disease and
stroke, obesity, depression and osteoporosis.
Brisk walks and jogging can be effective cardio exercise for seniors, but any
activities that get your blood pumping are recommended. The key is to start slow
and increase your intensity gradually over time.
Stretching is important for everyone, but especially older adults who are at risk of
falls. Performing stretching exercises at home or at work before and after your
workouts can help prevent injury.
Getting started is easy and almost everyone can do it. Just fit it into your daily
routine and you’ll be surprised by how much you enjoy it!
If you’re a busy professional who spends most of the day sitting, make it a goal to
break every hour up with a short session of activity. Set a timer to remind you to
take a break and do something active, such as a walk, jump jacks, squats or brisk
walking.

Muscle-strengthening exercises, such as weight training and resistance exercises,
are also important for older adults to prevent loss of muscle mass and bone density
and to help maintain or regain mobility and function. These can be performed at low
to medium intensity, requiring less time and effort than cardiovascular activities.
Balance and flexibility exercises can also be useful for older adults who are at risk of
falls. These should be performed at low to moderate intensity and should take place
before and after a regular exercise session.
In addition to these guidelines, adults should always discuss their physical activity
with their doctor if they have health conditions or physical limitations that may
require modified exercise. Generally healthy patients without chronic health
conditions do not need to consult with a physician before beginning an exercise
program.

Older Adults
The most recent guidelines on how regularly adults should exercise are based on the
World Health Organization’s physical activity recommendations. These
recommendations are based on current scientific evidence and recommend that
adults should do at least 150 minutes of moderate-intensity aerobic activity each
week or 75 minutes of vigorous-intensity aerobic activity, or an equivalent
combination of both, for substantial health benefits. Additionally, adults should
engage in muscle-strengthening exercises at least two days a week to prevent loss
of muscle mass and bone mass and to help maintain or regain mobility and
independence.