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"For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to

300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150

minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an

equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic

activity should be spread throughout the week."

"Adults should also do muscle-strengthening activities of moderate or greater intensity and that

involve all major muscle groups on 2 or more days a week, as these activities provide additional

health benefits"

Physical Activity Guidelines for Americans 2nd Edition - US Department of Health and Human Services - health.gov