Basic Exercise Prescription

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Adults aged 18-64 with no chronic conditions: Minimum of 150 minutes

of moderate physical activity a week (for example, 30 minutes per day,

five days a week) and muscle-strengthening activities on two or more

days a week (2008 Physical Activity Guidelines for Americans).

For more information, visit www.acsm.org/physicalactivity. 

What about aerobic activity?

• The 2008 Physical Activity Guidelines for Americans recommend either 150

minutes per week of moderate activity, 75 minutes of vigorous activity, or a

combination of both, for adults.

• Moderate activity is done at a pace where you can carry on a conversation, but

cannot “sing”. Examples include: brisk walking, slow biking, and

general gardening.

• Vigorous activity is done at a pace where you cannot carry on a conversation and

may be out of breath. Examples include: jogging/running, playing

tennis, and fast bicycling.

• Try your best to perform your activity in “bouts” that are at least 10 minutes long

(Example – 3 bouts of 10 minutes each day for a total of 30 minutes of activity).

What about strength training?

• The 2008 Physical Activity Guidelines for Americans also recommend that you do

muscle strengthening exercises two times per week to increase bone strength and

muscular fitness.

• Adults should perform 8-12 repetitions of activities that work your large muscle

groups, such as the legs, hips, abdomen, back, chest, shoulders, and arms.