Physical Activity and Exercise Guidelines for Healthy Adults: ACSM Recommendations for the USA

 Physical Activity & Exercise Recommendations (ACSM Guidelines)

Physical Activity and Exercise Guidelines for Healthy Adults

When determining how much exercise a person should get, it’s important to consider their individual goals. For example, an athlete training for high performance will require significantly more exercise time and intensity compared to someone exercising for general health. The time commitment may also differ depending on the goal—such as weight loss, improving cardiovascular health, building strength, or simply maintaining wellness.

For now, we’ll focus on the general physical activity recommendations for healthy adults in the United States, based on the American College of Sports Medicine (ACSM, 2013).

General Exercise Guidelines for Healthy Adults (Ages 18–65)

According to ACSM:

1. Aerobic (Cardiorespiratory) Exercise

Healthy adults should participate in one of the following:

✔ 150 minutes per week of moderate-intensity aerobic exercise

Example: 30 minutes per day, 5 days per week
(Moderate intensity = noticeable increase in heart rate and breathing)

OR

✔ 60 minutes per week of vigorous-intensity exercise

Example: 20 minutes per day, 3 days per week
(Vigorous intensity = significantly elevated heart rate, heavy breathing)

Breaking Up the Time Is Okay

If completing a full 20–30 minute session is difficult, you can break it into shorter blocks, such as:

• 10-minute sessions
• 5-minute sessions (if necessary)

The long-term goal is to complete sessions in one block, but remember:

Something is always better than nothing—as long as no contraindications exist.

What Are Contraindications?

A contraindication means the risk of exercising outweighs the benefits due to a medical condition.
This is why health screening before starting a program is essential.

You will complete a PAR-Q (Physical Activity Readiness Questionnaire) to ensure safety.

2. Muscular Strength & Endurance Training

ACSM recommends:

✔ Strength training 2–3 days per week

This includes exercises such as:

• Weightlifting
• Resistance band training
• Bodyweight exercises (squats, pushups, lunges)
• Machine-based strength training

Important: Allow 48 hours of rest before training the same muscle group again.

This helps prevent injury, overtraining, and muscular fatigue.

More detail on muscular strength and endurance will be covered in Chapter 6.

3. Flexibility Training

ACSM also recommends engaging in flexibility-enhancing activities:

✔ 2–3 days per week

Examples:

• Stretching
• Yoga
• Mobility routines

More guidance on flexibility can be found in Chapter 7.

These Are Minimum Guidelines—Not Maximum

Many Americans may need more than the minimum to reach specific goals such as:

• Weight loss
• Strength gains
• Athletic performance
• Body composition improvement
• Cardiovascular conditioning

But for general health and overall wellness, meeting these minimum recommendations is an excellent foundation.

Start where you are. Progress gradually. Consistency matters more than perfection.

Check With Your Healthcare Provider

While most adults are healthy enough to begin exercising, it’s always wise to consult a doctor—especially if you have:

• Chronic health conditions
• Recent injuries
• Cardiovascular concerns
• Mobility limitations

You will complete the PAR-Q below to ensure safety before participating in physical activity for this class.

Remember:

Most people can exercise safely, but a small number may have conditions that make certain activities unsafe.

 

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