2008 Physical Activity Guidelines for Americans 

Be Active Your Way: 

A Fact Sheet for Adults 

Finding out what kind and how much 

physical activity you need 

How do I do it? 

It’s your choice. Pick an activity that’s easy to fit 

into your life. Do at least 10 minutes of physical 

activity at a time. Choose aerobic activities that 

work for you. These make your heart beat faster 

and can make your heart, lungs, and blood vessels 

stronger and more fit. Also, do strengthening 

activities which make your muscles do more work 

than usual. 

Why should I be physically active? 

Physical activity can make you feel stronger and 

more alive. It is a fun way to be with your family or 

friends. It also helps you improve your health. 

How many times a week should I be physically active? 

It is up to you, but it is better to spread your 

activity throughout the week and to be active at 

least 3 days a week. 

How do I build up more physical activity? 

Do a little more each time. Once you feel comfortable, 

do it more often. Then you can trade activities 

at a moderate level for vigorous ones that take 

more effort. You can do moderate and vigorous 

activities in the same week. 

How much physical activity do I need to do? 

This chart tells you about the activities that are important for you to do. Do both 

aerobic activities and strengthening activities. Each offers important health benefits. 

And remember, some physical activity is better than none! 

Aerobic Activities 

Muscle Strengthening Activities 

•	 Slowly	build	up	the	amount	of	time	you	do	physical	activities.	The	more	time	you	spend,	the	

more health benefits you gain. Aim for twice the amount of activity in the box above. 

•	 Do	at	least	10	minutes	at	a	time.

•	 You	can	combine	moderate	and	vigorous	activities.

•	 Include	all	the	major	muscle	groups	such	as	legs,	hips,	back,	chest,	stomach,	shoulders,	

and arms. 

•	 Exercises	for	each	muscle	group	should	be	repeated	8	to	12	times	per	session.

If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week. 

If you choose vigorous activities, do at least 

1 hour and 15 minutes a week. 

Do these at least 2 days a week. 

Be Active, Healthy, and Happy! 
How can I tell an activity at a moderate level from a vigorous one? 

Vigorous	activities	take	more	effort	than	moderate	ones.	Here	are	just	a	few	moderate	and	vigorous	

aerobic physical activities. Do these for 10 minutes or more at a time. 

•	 Ballroom	and	line	dancing

•	 Biking	on	level	ground	or	with	few	hills

•	 Canoeing

•	 General	gardening	(raking,	trimming	shrubs)	

•	 Sports	where	you	catch	and	throw	

(baseball,	softball,	volleyball)

•	 Tennis	(doubles)

•	 Using	your	manual	wheelchair

•	 Using	hand	cyclers—also	called	ergometers

•	 Walking	briskly

•	 Water	aerobics

•	 Aerobic	dance

•	 Biking	faster	than	10	miles	per	hour

•	 Fast	dancing

•	 Heavy	gardening	(digging,	hoeing)

•	 Hiking	uphill

•	 Jumping	rope

•	 Martial	arts	(such	as	karate)

•	 Race	walking,	jogging,	or	running

•	 Sports	with	a	lot	of	running	

(basketball,	hockey,	soccer)

•	 Swimming	fast	or	swimming	laps

•	 Tennis	(singles)

Moderate Activities 

(I can talk while I do them, but I can’t sing.) 

Vigorous Activities 

(I can only say a few words without stopping to catch my breath.) 

For more information, visit www.healthfinder.gov/getactive
 

Be active your way by choosing activities you enjoy!
 

ODPHP Publication No. U0038 October 2008