The Department of Health and Human Services advises that most healthy adults should aim to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. The guidelines suggest that exercise be spread out throughout the course of a week.
According to the Mayo Clinic, moderate aerobic exercise includes activities such as swimming and brisk walking, and vigorous aerobic exercise includes high-intensity activities such as running and aerobic dancing. People should aim to undertake at least 30 minutes of physical activity each day. To accelerate weight loss, it is recommended that 300 minutes of exercise are taken every week.
The Department of Health and Human Services recommends that aerobic activity should be supplemented with strength-training exercises at least twice a week, but does not indicate how much time should be allocated to each strength-training session. Strength training can include use of weight machines or outdoor activities such as rock climbing.