Physical Activity Guidelines for Americans

​The US Department of Health and Human Services (HHS) publishes the Physical Activity Guidelines for Americans. The second edition was released in 2018. The report describes the amounts and types of physical activity needed to maintain or improve overall health and reduce the risk of chronic disease.

See an overview of physical activity guidelines for:
Recommended strategiesPublic Health Strategies for Physical Activity

Evidence-based strategies to increase access to physical activity for everyone across sectors and settings.

Tools for Action
Ideas for how people can be involved in Active People, Healthy NationSM based on their profession or interest.

Community Guide Findings for Physical Activity
Findings of the Community Preventive Services Task Force. Includes a summary of evidence and supporting materials for interventions to increase physical activity.

National Physical Activity Plan
Set of policies, programs, and initiatives to increase physical activity in all segments of the population.

Implementation Strategies for Older Adults
Highlights strategies to use wherever older adults spend their time — including in community, health care, and home settings. These strategies include policy, systems, and environmental approaches; behavior change; and physical activity programs.

Strategies to Increase Physical Activity Among Youth
Examines opportunities for young people 3 to 17 to be more active in schools, preschools and childcare centers, communities, homes, and healthcare settings. Children 3 to 5 need to be active every day. Children and adolescents 6 to 17 need 60 minutes or more of daily physical activity.

​DataPhysical Activity Data and Statistics
Trends in Meeting the 2008 Physical Activity Guidelines, 2008—2018
Healthy People 2030: Physical Activity
Health Benefits of Exercise and Physical Activity
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Physical activity is essential for healthy aging, and it can be beneficial at any stage of life. Some potential benefits are immediate, such as reduced feelings of anxiety, reduced blood pressure, and improved sleep. Others are long term and require consistent physical activity over time, such as reduced risk of cardiovascular disease, type 2 diabetes, and some cancers.

Importance of an active lifestyle for older adults

​Read and share this infographic and spread the word about ways that may help foster healthy aging.It’s never too late to start being physically active and to achieve the benefits of an active lifestyle. Older adults can benefit from all three types of exercise: aerobic, muscle-strengthening, and balance. Many activities, from exercise programs to household tasks, can count towards the 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities recommended each week.

Physical activity can be an opportunity to participate in activities you enjoy, spend time with friends and family, get outdoors, improve fitness, and maintain a healthy weight. Additionally, being physically active as an older adult may improve your health and health-related quality of life. Active older adults also tend to live longer!

Functional ability and Fall Prevention

Physical activity improves physical function, making it easier to perform tasks of daily living — including household chores, getting into or out of a bed or chair, and moving around the neighborhood. This increased functional ability can help maintain independence and support independent living for older adults.

Movement and exercise may offer protection against osteoporosis and age-related loss of muscle mass, strength, and function, also known as sarcopenia. The health and functional ability of bones and muscles are especially important for older adults, who are at higher risk for falls and fall-related injuries. Improved physical function can reduce the risk of falls and likelihood of serious injury if there is a fall.

Disease risk and Chronic Health Conditions

Physical activity helps to prevent certain diseases and chronic health conditions that are common among older adults. Older adults who are physically active have a lower risk of:
Being active can also help to slow or manage chronic disease and to delay death. For older adults who are managing a diagnosis, exercising with chronic conditions can improve quality of life and reduce the risk of developing new health conditions.

Mental and Emotional Health

Physical activity supports emotional and mental health in addition to physical health. Physical activity can help reduce feelings of depression and anxiety, improve sleep, and benefit overall emotional well-being. It may also improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information. Older adults who exercise with others get the added benefit of social connection as well.


Try these exercise ideas and see how you feel!

Read and share this infographic and help spread the word about the mental health benefits of exercise and physical activity.
  • Walking, bicycling, or dancing. Endurance activities increase your breathing, get your heart pumping, and boost chemicals in your body that may improve mood.
  • Yoga. This mind and body practice typically combines physical postures, breathing exercises, and relaxation.
  • Tai Chi. This "moving meditation" involves shifting the body slowly, gently, and precisely, while breathing deeply.
  • An activity you enjoy. Whether it’s gardening, playing tennis, kicking around a soccer ball with your grandchildren, or something else, choose an activity that you want to do, not have to do.

You may also be interested in
For more information Centers for Disease Control and Prevention
800-232-4636
[email protected]
www.cdc.gov

MedlinePlus
National Library of Medicine
www.medlineplus.gov

Office of Disease Prevention and Health Promotion (ODPHP)
240-453-8280
[email protected]
https://odphp.health.gov

National Council on Aging 
571-527-3900 
www.ncoa.org

SilverSneakers
866-584-7389
www.silversneakers.com

YMCA
800-872-9622
www.ymca.net

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.
Content reviewed: January 14, 2025
Exercise and physical activity

Physical activity is an important part of healthy aging. Check out these articles for the latest on how exercise and physical activity can help you stay healthy as you age. Find tips on how to fit exercise into your daily life safely and get motivated to get moving!
Yoga for health

Yoga is a practice that connects the body, breath, and mind. It uses physical postures, breathing exercises, and meditation to improve overall health. Yoga was developed as a spiritual practice thousands of years ago. Today, most Westerners who do yoga do it for exercise or to reduce stress.
Benefits of YogaYoga can improve your overall fitness level and improve your posture and flexibility. It may also:
  • Lower your blood pressure and heart rate
  • Help you relax
  • Improve your self-confidence
  • Reduce stress
  • Improve your coordination
  • Improve your concentration
  • Help you sleep better
  • Aid with digestion

In addition, practicing yoga may also help with the following conditions:
Who Should use CautionYoga is generally safe for most people. But you may need to avoid some yoga poses or modify poses if you:
  • Are pregnant
  • Have high blood pressure
  • Have glaucoma
  • Have sciatica
  • Have arthritis

Make sure to tell your yoga instructor if you have any of these conditions or any other health problem or injury. A qualified yoga teacher should be able to help you find poses that are safe for you.
Styles of YogaThere are many different types or styles of yoga. They range from mild to intense. Some of the more popular styles of yoga are:
  • Ashtanga or power yoga. This type of yoga offers a more demanding workout. In these classes, you quickly move from one posture to another.
  • Bikram or hot yoga. You do a series of 26 poses in a room heated to 95°F to 100°F (35°C to 37.8°C). The goal is to warm and stretch the muscles, ligaments, and tendons, and to purify the body through sweat.
  • Hatha yoga. This is sometimes a general term for yoga. It most often includes both breathing exercises and postures.
  • Integral. A gentle type of yoga that may include breathing exercises, chanting, and meditation.
  • Iyengar. A style that pays great attention to the precise alignment of the body. You may also hold poses for long periods of time.
  • Kundalini. Emphasizes the effects of breath on the postures. The goal is to free energy in the lower body so it can move upward.
  • Viniyoga. This style adapts postures to each person's needs and abilities, and coordinates breath and postures.

How to get StartedLook for yoga classes at your local gym, health center, or yoga studio. If you are new to yoga, start with a beginner class. Talk with the instructor before the class and tell them about any injuries or health conditions you may have.

You may want to ask about the instructor's training and experience. However, while most instructors have had some formal training, there is no objective yoga certification body. Choose an instructor you enjoy working with who does not push you in ways you are not comfortable.
What to ExpectMost yoga classes last from 45 to 90 minutes. All styles of yoga include three basic components:
  • Breathing. Focusing on your breathing is an important part of yoga. Your teacher may offer instruction on breathing exercises during the class.
  • Poses. Yoga poses, or postures, are a series of movements that help boost strength, flexibility, and balance. They range in difficulty from lying flat on the floor to difficult balancing poses.
  • Meditation. Yoga classes usually end with a short period of meditation. This quiets the mind and helps you relax.

How to Prevent InjuryWhile yoga is generally safe, you can still get hurt if you do a pose incorrectly or push yourself too far. Here are some tips to stay safe when doing yoga.
  • If you have a health condition, talk with your health care provider before starting yoga. Ask if there are any poses you should avoid.
  • Start slowly and learn the basics before pushing yourself too far.
  • Choose a class that is appropriate for your level. If you are not sure, ask the instructor.
  • Do not push yourself beyond your comfort level. If you cannot do a pose, ask your instructor to help you modify it.
  • Ask questions if you are not sure how to do a pose.
  • Bring along a water bottle and drink plenty of water. This is mostly important in hot yoga.
  • Wear clothing that allows you to move freely.
  • Listen to your body. If you feel pain or fatigue, stop and rest.

​ReferencesHecht FM. Complementary and integrative medicine. In: Goldman L, Cooney KA, eds. Goldman-Cecil Medicine. 27th ed. Philadelphia, PA: Elsevier; 2024: chap 30.
National Center for Complementary and Integrative Health website. 5 things you should know about yoga. www.nccih.nih.gov/health/tips/things-you-should-know-about-yoga. Updated July 31, 2024. Accessed July 31, 2024.
National Center for Complementary and Integrative Health website. Yoga: what you need to know. www.nccih.nih.gov/health/yoga-what-you-need-to-know. Updated August 2023. Accessed July 31, 2024.
Review Date 7/23/2024Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
​Yoga: Effectiveness and Safety

What is yoga and how does it work?

Yoga is an ancient and complex practice, rooted in Indian philosophy. It began as a spiritual practice but has become popular as a way of promoting physical and mental well-being.

​Although classical yoga also includes other elements, yoga as practiced in the United States typically emphasizes physical postures (asanas), breathing techniques (pranayama), and meditation (dyana). 
There are many different yoga styles, ranging from gentle practices to physically demanding ones. Differences in the types of yoga used in research studies may affect study results. This makes it challenging to evaluate research on the health effects of yoga.

Yoga and two practices of Chinese origin--tai chi and qigong—are sometimes called “meditative movement” practices. All three practices include both meditative elements and physical ones.
What are the health benefits of yoga?Research suggests that yoga may:
  • Help improve general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance.
  • Relieve neck pain, migraine or tension-type headaches, and pain associated with knee osteoarthritis. It may also have a small benefit for low-back pain.
  • Help people with overweight or obesity lose weight.
  • Help people quit smoking.
  • Help people manage anxiety symptoms or depression.
  • Relieve menopause symptoms.
  • Be a helpful addition to treatment programs for substance use disorders.
  • Help people with chronic diseases manage their symptoms and improve their quality of life.

What does research show about yoga for wellness?

Studies have suggested possible benefits of yoga for several aspects of wellness, including stress management, mental/emotional health, promoting healthy eating/activity habits, sleep, and balance. 

MoreCan yoga help with pain management?

Research has been done on yoga for several conditions that involve pain, including low-back pain, neck pain, headaches, and knee osteoarthritis. For low-back pain, a large amount of research has been done, and the evidence suggests a slight benefit. For the other conditions, the evidence looks promising, but the amount of research is relatively small.

MoreIs practicing yoga a good way to lose weight?

There’s evidence that yoga may help people lose weight.

More Can yoga help you quit smoking?

There’s evidence that yoga may help people stop smoking. 
  • A 2019 NCCIH-funded study with 227 participants compared yoga classes with general wellness classes as additions to a conventional once-weekly counseling program. The people in the yoga group were 37 percent more likely to have quit smoking by the end of the 8-week program. However, 6 months after treatment, there was no difference between the groups in the proportion of people who were still not smoking.
  • A study published in 2020 showed a reduction in cigarette cravings after a single yoga session, as compared with a wellness education session. The study participants were people who were trying to cut back or stop smoking.

How does yoga affect mental health?Yoga can be a helpful addition to treatment for depression. It may also be helpful for anxiety symptoms in a variety of populations, but there’s little evidence of a benefit for people with anxiety disorders. Yoga might have benefits for people with post-traumatic stress disorder (PTSD).

Depression
Anxiety

Post-Traumatic Stress DisorderCan yoga help with menopause symptoms?Yoga seems to be at least as effective as other types of exercise in relieving menopause symptoms. A 2018 evaluation of 13 studies (more than 1,300 participants) of yoga for menopause symptoms found that yoga reduced physical symptoms such as hot flashes as well as psychological symptoms such as anxiety or depression.

Is yoga helpful for substance use disorders?

A small amount of research has looked at the possible benefits of incorporating yoga into treatment programs for various types of substance use disorders (opioid, alcohol, or tobacco use disorders or others). In a 2021 review of 8 studies (1,889 participants), 7 studies showed evidence of beneficial effects in terms of reduced use of the substance or reduction in symptoms such as pain, stress, or anxiety.

Is yoga helpful for people with chronic diseases?

There’s promising evidence that yoga may help people with some chronic diseases manage their symptoms and improve their quality of life. Thus, yoga could be a helpful addition to treatment programs. 

More What does research show about practicing yoga during pregnancy?

Physical activities such as yoga are safe and desirable for most pregnant women as long as appropriate precautions are taken. Yoga may have health benefits for pregnant women, such as decreasing stress, anxiety, and depression.

More Does yoga have benefits for children?

Research suggests that yoga may have several potential benefits for children.

MoreWhat are the risks of yoga?

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains, and the parts of the body most commonly injured are the knee or lower leg. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

​Older adults may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

To reduce your chances of getting hurt while doing yoga:
  • Practice yoga under the guidance of a qualified instructor. Learning yoga on your own without supervision has been associated with increased risks.
  • If you’re new to yoga, avoid extreme practices such as headstands, shoulder stands, the lotus position, and forceful breathing.
  • Be aware that hot yoga has special risks related to overheating and dehydration.
  • Pregnant women, older adults, and people with health conditions should talk with their health care providers and the yoga instructor about their individual needs. They may need to avoid or modify some yoga poses and practices. Some of the health conditions that may call for modifications in yoga include preexisting injuries, such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma.

How popular is yoga in the United States?

According to a national survey, the percentage of U.S. adults who practiced yoga increased from 5.0 percent in 2002 to 15.8 percent in 2022.

For children, there are data from 2017; in that year, 8.4 percent of U.S. children age 4 to 17 practiced yoga.

Why do Americans practice yoga?

National survey data from 2012 showed that 94 percent of adults who practiced yoga did it for wellness-related reasons, while 17.5 percent did it to treat a specific health condition. Some people reported doing both. 

Do different groups of people have different experiences with yoga?

Much of the research on yoga in the United States has been conducted in predominantly female, non-Hispanic White, well-educated people with relatively high incomes. Other people—particularly members of minority groups and those with lower incomes—have been underrepresented in yoga studies.

Different groups of people may have different yoga-related experiences, and the results of studies that did not examine a diverse population may not apply to everyone.
PHYSICAL ACTIVITY (EXERCISE)