To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual amounts, on most days of the week. Most people will see greater health benefits by working out harder or longer than the minimum.
To help manage weight and prevent gradual, unhealthy weight gain in adulthood: Get about 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding calorie intake limits.
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To sustain weight loss in adulthood: Get at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding calorie limits. Some people may need to consult with a health care provider first.
For physical fitness, include cardiovascular conditioning, resistance exercises or calisthenics, and stretching.
Source: U.S. Department of Agriculture