Do you get enough exercise? Do you perform 150 minutes of moderate-intensity physical activity every week? Do you perform total-body resistance-training exercises at least 2 days per week?
Health care professionals frequently ask these questions because the answers give them—and you—an idea of your long-term physical health. People who get at least 150 minutes of moderate-intensity physical activity every week and do total-body resistance-training exercises at least twice a week have a much lower risk of obesity, diabetes, cancer, and heart disease—top killers of Americans every year. Inactive people who spend much of their day sitting have a much higher risk of early death from these conditions. The good news is, you can reduce your risk by moving more. Simply sitting less during the day won’t help much, so the real health benefit comes from being more active.
Aerobic physical activity guidelines
It’s important to aim for 150 minutes of moderate-intensity physical activity, 75 minutes of vigorous-intensity activity, or a combination of the 2 each week. Tip: One minute of vigorous-intensity physical activity counts as 2 minutes of moderate-intensity activity.
Intensity levels
Moderate-intensity physical activity should be fairly strenuous. On a scale from 1–10, it’s a 5 or 6, and it should be hard for you to talk during exercise. Moderate-intensity activities include:
Fast walking (3–4 MPH)- Swimming
- Biking (slower than 10 MPH)
- Dancing
- Yard work or housework
Vigorous-intensity physical activity is even harder. On a scale from 1–10, it’s a 7 or higher, and you shouldn’t be able to hold a conversation during exercise. Vigorous-intensity activities include:
- Running or jogging
- Swimming laps
- Fast biking
- Hiking
- High-intensity interval training
Resistance training guidelines
The additional health benefits from resistance training include increased muscle mass and strength, increased bone mass, and improved ability to do daily tasks. Do resistance training exercises at least 2 days per week that target all major muscle groups: arms, shoulders, chest, back, abdomen, legs, and hips. Do at least one set of 8–12 repetitions for each exercise and slowly increase the weight and number of sets over time. See HPRC’s guidelines to progress your physical training for more information. The intensity of the exercises should be moderate or higher, meaning that the last 3 repetitions of the set become very difficult while maintaining proper form. Resistance training activities include:
- Lifting weights
- Bodyweight exercises
- Exercises with resistance bands
Benefits
Regular exercise works for more than just helping you live longer; it helps you feel more alive too. It reduces your risk for cardiovascular disease, diabetes, and cancer. Physical activity also helps improve your sleep, and boost your mental health. It can help prevent depression and anxiety—and help you manage related symptoms. Bottom line: Exercise helps make you more resilient, able to tolerate high stress, recover, and grow. When staying active can touch just about every aspect of your physical and mental health, it makes sense why many experts say, "Exercise is medicine."
Learn more at our “Get into Fighting Weight” guide.
Updated: September 5, 2025
