Physical Activity Guidelines


The CDC divides its physical activity guidelines into two lists: one for adults and another for adolescents.


  • Avoid inactivity. A little bit of activity is better than nothing. No matter how much physical activity someone pursues there are health benefits to gain.
  • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic activity, or an equivalence combination of moderate- and vigorous-intensity aerobic activity.
  • Increase aerobic physical activity to 300 minutes (5 hours) a week of moderate activity for extensive health benefits.
  • Engage in moderate- to high-intensity muscle strengthening activities that involved all major muscle groups 2 or more days a week to provide additional health benefits.


Children should get enough exercise, too. Developing an active lifestyle early in life can foster a life-long habit of exercising and improve health outcomes in the long term.

  • Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.
  • Aerobic: At least 3 days out of the week should include moderate- to vigorous-intensity aerobic physical activity.
  • Muscle-Strengthing: At least 3 days out of the week should include muscle-strengthening physical activity.
  • Bone-Strengthening: At least 3 days out of the week should include bone-strengthening physical activity.
  • Keep it fun and offer variety. It’s important that young people are participating in age-appropriate activities they enjoy.

If you find it difficult to exercise regularly because of neck and back pain contact the BioSpine Institute. Our team will determine if our minimally invasive outpatient procedures can help you get your life back.

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