The federal government has established guidelines for physical activity. says are the basic requirements for adult fitness :


Each week, fit in 150 minutes of moderate-intensity aerobic exercise– activities like jogging and cycling that increase heart and respiratory rate to the extent you carry on brief conversations but can’t sing. Alternatively, you can engage in 75 minutes a week of vigorous-intensity aerobic exercise, which entails elevating your heart and breathing rate high enough that you can’t chat.


Muscle-strengthening activities (also called resistance-training) (also called strength-training) at least two days a week. You can lift weights, use elastic bands, shovel snow, and work against your body weight (e.g., do push-ups and pull-ups).


Flexibility, agility, and balance also contribute to fitness. Warm up your muscles, then gently guide muscles and joints through their full range of motion. Activities that cover these bases include dance, yoga, and tai chi. Yoga and Pilates increase strength and flexibility.


The hard part is the leap between knowing and doing. Here’s a tip to get you moving:


Identify and bust barriers. Many come in the form of excuses. “I don’t have time.” You’re busier than the President of the United States? “Spandex makes my butt look big.” Don’t wear Spandex. Anyway, most people are too preoccupied with their own backsides to think much about yours. “I don’t have a gym membership.” You don’t need one. Go for a brisk walk. Jump rope. Dance to music. Do push-ups.