You do not need a gym membership to meet the basic activity guidelines for adults. The US Centers for Disease Control and Prevention (CDC) gives a clear target and a lot of room to reach it your own way.
1. Know the Target
Adults need 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity, or an equivalent mix of the two.
2. Think in Thirty-Minute Blocks
The CDC’s own example is 30 minutes a day, five days a week. Brisk walking counts as moderate intensity, and jogging or running counts as vigorous.
3. Break It Up
You do not have to do all 150 minutes at once. The CDC says you can split activity into smaller chunks across the week. Ten minutes after lunch and a walk after dinner add up the same way.
4. Remember That Some Is Better Than None
The CDC states that some activity is better than none. If a full week of targets feels out of reach, a start still counts.
5. Add Strength Twice a Week
Adults also need muscle-strengthening activity on at least two days a week that works all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
If you have a health condition, ask your doctor which activity is right for you.
This article is provided for general information purposes only. It does not constitute medical advice and does not replace professional advice in an individual case.
Sources
- US Centers for Disease Control and Prevention (CDC), “Adult Activity: An Overview”, page dated 20 December 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
