Vital Force Physio


How much exercise do we need?

June 10, 2023

Have you ever wondered how much exercise you should be performing on a weekly basis?

Follow along to discover the latest recommendations!

There is a never ending amount of information at the tips of our fingers. It can be confusing and difficult to research how much exercise is really needed to live a healthy life. Additionally, choosing a specific kind of exercise to participate in can be highly personal and varies among individuals. Luckily, The American College of Sports Medicine (ACSM) has developed general recommendations about exercise for people between the ages of 18 and 65.

Keep in mind everyone has different preferences and opinions on what constitutes physical exercise. Whether that be powerlifting, olympic weightlifting, Orange Theory, Crossfit, distance running, or yoga. All of these are great ways to stay active!

The American College of Sports Medicine (ACSM) recommends that people participate in 75 minutes of vigorous exercise or 150 minutes of moderate intensity cardiovascular exercise each week (1). Exercise intensity is classified by ACSM at different percentages of your maximal heart rate (HRmax). Low intensity is 50-63% of HRmax, Moderate intensity is 64-76% of HRmax, and Vigorous is 77-93% of HRmax. Additionally, it is recommended that people perform strength training to all major muscle groups at least 2 times per week (1).

Remember, these are general guidelines, and once you get into a good exercise routine, find what works best for you to stay active.

Move Stronger,

Dr. Tom Long, PT, DPT, OCS, OMT-C, CF-L1

At Vital Force Physio we empower individuals to move well and move strong for life!

If you are dealing with pain that is keeping you from being active or performing activities in life that you enjoy, send us an email at, or DM us with questions on instagram at vitalforce_physio!

It is always important to consider your personal past medical history. If you conditions that may affect your response to exercise please consult with your medical provider and performance physical therapist prior to starting a new exercise regime.


1. “Physical Activity Guidelines Resources.” ACSM_CMS, Accessed 10 June 2023.

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