There are those of us who exercise nearly every day and those of us who exercise … um … less frequently. In fact, only about a quarter of U.S. adults meet recommended guidelines for aerobic and muscle-strengthening exercise.

Generally, federal guidelines suggest that people between 18 and 64 get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity a week and at least two sessions of resistance training or weightlifting.

About 7 percent of Americans meet the resistance training but not the cardio part of the guidelines; 23 percent get the aerobic but don’t do enough muscle strengthening; and nearly 50 percent fail to meet either amount.

Since most of us fall into one of these three categories, it begs the question: Are the guidelines wrong or are we just lazy?

You can get by with less…but you’ll do better with more

Let’s dispel one myth first: You can probably get by with less exercise and still lower your risk for heart disease, cancer and other chronic conditions. A large meta-analysis study published in the BMJ in 2023 found a dose-response relationship with exercise: "higher activity levels were associated with a lower risk of all outcomes.”

People who are inactive are at a higher risk of chronic conditions and shorter lifespans, but small increments of activity outside of work decreased those risks. Researchers determined that as few as 75 minutes of low-intensity — half the current recommended exercise — lowered all-cause mortality by up to 10 percent.

But they still concluded that people who exercised 150 minutes a week at a moderate or vigorous pace had substantially lower risks for heart disease, cancer and all-cause mortality.

What 150 minutes of aerobic activity means

Do you really have to exercise 30 minutes a day, five days a week? Studies have shown that the frequency and duration of your exercise matters less than the intensity and the total amount. For example, trying to hit 150 minutes a week can be done multiple ways: 30 minutes a day five days a week or one hour and 15 minutes twice a week or even 10 minutes twice a day seven days a week plus an extra 10-minute session thrown in – all gets you to 150 minutes a week.

Generally, most people do better with fixed schedules and studies show that consistency is key to meeting goals. A 2025 study from the University of Florida found that timing and consistency of daily activities improved cardiorespiratory fitness and walking efficiency in older adults.

But it’s not necessary for the lifespan and health span benefits, like better mental health, mobility, flexibility and overall health. One study even concluded that doing all your exercise on the weekend achieves the same reduction in health risk.

So, 150 minutes of moderate activity per week. But what exercises qualifies? According to the American Heart Association, moderate cardiovascular activity can include:

brisk walking (at least 2.5 miles per hour)
water aerobics
dancing (ballroom or social)
gardening
tennis (doubles)
biking slower than 10 miles per hour

Moderate intensity exercises will cause your heart to beat faster and you’ll breathe harder than normal. You will still be able to talk. You’ll still be able to talk. It’s moderate.

More vigorous exercise

If you don’t have 150 hours a week, you can generally achieve the same result by exercising more intensely for 75 minutes a week. Intense cardiovascular exercise is obviously more involved than brisk walking. If you like hiking, taking a route that has more hills or carrying a loaded backpack, can take “brisk walking” to the next level.

Other examples include running, swimming laps, cycling above 10 miles per hour or even playing singles tennis. These activities can get your heart rate to a level where less time gives you the same amount of benefit.

Resistance training

Many people get enough cardiovascular exercise but skimp when it comes to the second part of the guidelines: resistance training. Lifting weights, using resistance bands, weight machines, wearing a weighted vest, even some cardiovascular activities like swimming count towards resistance training.

This type of training helps you develop strong bones, manage weight, enhance quality of life through improved balance and better flexibility and manage chronic conditions from back pain to depression to diabetes. It can even help improve your cognition.

The guidelines are a little vague but suggest you should get two sessions of strength or resistance training each week. You don’t have to have a gym membership or your own weight machine. For example, you can use your own body weight: lunges, squats, pushups, pullups and planks are all considered resistance training.

Keep exercising beyond 65

The guidelines are basically the same whether you’re 18 or 80. You benefit from exercise at every age.

For adults over 65, the federal government also recommends activities that improve balance three times a week. Standing on one foot, walking an imaginary tight rope, chair yoga, Tai Chi — there are dozens of balance exercises that can help keep you active and prevent falls, a leading cause of death among Americans 65 and older.

Work with your doctor

If you’re sedentary, have a chronic condition or are worried about exercising, talk to your primary care physician. They can help you determine which types of exercise is appropriate for you.

Living a sedentary life is associated with chronic conditions like heart disease, obesity and type 2 diabetes and a higher mortality rate, shorter lifespan and health span. But the more exercise you get, the better you’ll do reducing risk — up to a limit.

Researchers found that when people exercised at twice the recommended levels – above 300 minutes of moderate to intense aerobic activity a week — the benefits began to diminish. Most Americans have a long way to go to meet that threshold.