The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) released updated physical activity guidelines in 2007. These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines. Choose your category below, and find recommendations, research and tips from ACSM and AHA. Together, we are proud to serve as a public resource to help people live healthier, more active lives.

Guidelines for healthy adults under age 65

Basic recommendations from ACSM and AHA:

• 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 may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.