Recommended Minutes of Physical Activity for Adults

To take care of your health and reduce the risk of chronic diseases, you need at least 30 minutes of moderate-intensity physical activity every day.
To keep your weight under control, you need 60 minutes of moderate- to vigorous-intensity physical activity on most days of the week.
If you lost weight and want to keep it off, you need 60 to 90 minutes of moderate-intensity physical activity every day.

Children and teenagers need at least 60 minutes of moderate- to vigorous-intensity physical activity every day.

This level of physical activity gets you up and moving and makes your heart beat faster. Examples include brisk walking, biking, taking the stairs, dancing, and raking leaves.
A person who is being physically active at a moderate-intensity level should be able to carry on a conversation comfortably with their activity partner.
If a person is able to sing while being physically active, they are working at a light-intensity level and should raise their intensity.

This level of physical activity makes you breathe hard and sweat. Examples include running, jogging, playing soccer, fast dancing, and fast biking.
A person who is being physically active at a vigorous-intensity level should be able to say a few words, but cannot carry on a conversation.
If a person is gasping for air or unable to catch their breath during physical activity, they should lower their intensity right away.