2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (brisk walking, etc) every week
and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups
(legs, hips, back, abdomen, chest, shoulders, and arms).
(OR)
1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week
and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups
(legs, hips, back, abdomen, chest, shoulders, and arms).