Physical Activity / Exercise Guidelines for Adults

Physical activity requirements for healthy adults under age
65 as defined by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) are as follows:

Do moderately intense* cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

*Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity five days a week may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.