The CDC recommends that adults get 150 minutes of moderate-intensity aerobic activity a week (or 75 minutes of vigorous aerobic activity) and 2 or more days a week of muscle strengthening activities for all major muscle groups, including your legs, hips, back, chest, shoulders, and arms.
Vigorous activity should make you feel challenged, make your breathing hard enough that a conversation becomes difficult, and should make your heart rate range from 77%-93% of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, an estimated maximum heart rate for a relatively healthy 50-year-old person would be (220-50=170). Please keep in mind that medical conditions and certain medications can affect your heart rate and these calculations. Please consult with your physician when determining your maximum heart rate.
Some examples of vigorous activity are:
Moderate activity should feel less challenging, and you should be able to carry on a conversation. Your heart rate should range between 65%-75% of your maximum heart rate. Some examples of moderate activity are:
The Harvard School of Public Health gives us 10 great tips on how to make exercise a daily habit.
Exercising with family provides support and accountability. When you exercise with your kids, you are teaching them good health habits. To get everyone involved, choose activities the entire family can enjoy and even take turns picking activities! The Mayo Clinic provides fitness ideas for all members of the family: