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How much exercise do I need?
The important thing to remember about exercise is that something is always better than nothing. By simply sitting less and moving more throughout your day, you can experience health benefits. For substantial health benefits, though, government guidelines in the U.S., UK, and other countries recommend that you aim for:

At least 150 minutes (2.5 hours) of moderate-intensity activity per week. That’s 30 minutes a day for 5 days a week, broken down into 10-minute bursts if that’s easier.

OR

At least 75 minutes of vigorous-intensity exercise per week will deliver the same benefits if your fitness level allows you to work out harder. That means running for 15 minutes, for example, instead of walking briskly for 30 minutes.

OR

You can combine both moderate- and vigorous-intensity exercise, remembering the general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent of 1 minute of vigorous-intensity activity.

AND DON’T FORGET TO

Include muscle-strengthening activity at least twice a week as part of your weekly totals.