The Centers for Disease Control and Prevention recommends that adults complete 150 minutes of moderate-intensity aerobic activity every week. These 150 minutes can be broken into smaller increments in which an adult completes 30 minutes of aerobic exercise five times a week.
The CDC also recommends that adults participate in muscle-strengthening activities at least two days per week. These activities should work the major muscle groups, including the legs, hips, back, abdomen, chest, shoulders and arms.
The Cleveland Clinic offers example aerobic activities that include brisk walking, dancing, swimming, cycling and rowing. The National Heart and Health Organization offers example muscle-strengthening activities that include doing push-ups and sit-ups, lifting weights, climbing stairs, and digging in the garden.