Adults should get at least 150 minutes or 2-½ hour of moderate physical or 75 minutes of vigorous-intensity activity every week. Moderate intensity activity is any activity that gets you moving fast enough to burn three to six times more energy than when you are sitting idle.
Vigorous-intensity exercises require a large amount of effort, resulting in a higher heart rate and rapid breathing. Some high-intensity physical activities include jogging, running, strength training, cycling, and racewalking.