Exercise: How much do I need every day?

For healthy adults younger than age 65, the American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more. Remember, the more active you are, the greater the benefits. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. For adults age 65 and older and adults who have chronic health conditions, balance exercises are recommended in addition to aerobic activity and strength training exercises. At any age, gentle stretching is also important.