What are the physical activity recommendations for adults aged 18 to 64?

• A. At least 60 minutes of cardio daily
• B. Strength training only, three days a week
• C. At least 150 minutes a week of moderate intensity exercise and 2 days a week of muscular strengthening activities
• D. No specific guidelines for adults in this age range

Answer: (C)

For adults 18 to 64, health benefits come from a balance of aerobic activity and muscle-strengthening activities. The recommended target is at least 150 minutes of moderate‑intensity aerobic exercise each week, such as brisk walking, cycling, or swimming, plus muscle‑strengthening activities on two or more days per week that work all the major muscle groups. If you prefer higher intensity, you can do 75 minutes of vigorous activity weekly with the same two-plus days of strength training. Spreading the activity across most days—about 30 minutes on five days—often fits best with daily routines. Strength training should involve major muscle groups like legs, hips, back, abdomen, chest, shoulders, and arms. These guidelines help with cardiovascular health, weight management, and overall fitness. The other options either demand too much daily cardio, focus only on strength without aerobic work, or claim there aren’t guidelines for this age group, which isn’t accurate.