Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity.

improve bone and functional health; reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression; reduce the risk of falls as well as hip or vertebral fractures; and. help maintain a healthy body weight.

Regular physical activity can improve your muscle strength and boost your endurance. Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. spread exercise evenly over 4 to 5 days a week, or every day. reduce time spent sitting or lying down and break up long periods of not moving with some activity.