The Official Recommendations
The U.S. Physical Activity Guidelines recommend that adults get:
- 150–300 minutes per week of moderate aerobic activity (like brisk walking), or
- 75–150 minutes per week of vigorous activity (like running), or a combination
- Muscle-strengthening activities at least 2 days per week, working all major muscle groups
Older adults should also include balance training.
What Does the Research Say About Longevity?
Studies show that people who meet these guidelines have significantly lower risk of death than inactive people. And the benefits don't stop at the minimum:
- Getting two to four times the minimum recommended aerobic activity is associated with additional reductions in mortality risk
- Combining aerobic exercise with strength training appears to offer greater benefits than either alone
- Even small amounts help—some activity is far better than none
What Kind of Exercise Is Best?
A balanced routine includes:
- Aerobic training: Walking, cycling, swimming, or running. Most should be moderate (Zone 2), where you can still talk
- Higher-intensity intervals: One or two sessions per week can boost VO2 max, a strong predictor of longevity
- Strength training: Builds and preserves muscle, bone density, and metabolic health
- Balance and mobility: Yoga, tai chi, or simple balance drills help prevent falls as you age
Sample Weekly Plan
- 3–4 days of 30–45 minutes of moderate cardio
- 1 day of intervals
- 2–3 days of full-body strength training
- Daily walking and movement breaks
- A few minutes of balance and stretching most days
Getting Started
If you're currently inactive, start small—a 10-minute walk after meals is a great beginning. Increase gradually to avoid injury, and talk with a provider if you have heart disease or other health conditions.
For personalized guidance, talk with a Heva specialist: Talk to a Heva Specialist
The Bottom Line
Aim for at least 150 minutes of moderate cardio plus two strength sessions per week—and more if you can. A mix of aerobic, strength, and balance training offers the strongest benefits for a longer, healthier life.