Do moderately intense cardio 30 minutes a day, 5 days a week — fast walking is an example, or
Do vigorously intense cardio 20 minutes a day, 3 days a week — jogging or running is an example (first and second recommendations can be mixed and matched), and
Do 8 to 10 strength-training exercises, with 8 to 12 repetitions of each exercise twice a week with at least one day break in between.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. Vigorous activity means working hard enough so that breathing is noticeably heavier and faster and talking is more difficult.
The weight training activity should result in “substantial fatigue” at the completion of 8 to 12 repetitions of each exercise.
It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. Optimum fitness will also require additional exercise.
The 30-minute/20-minute cardio and weight training recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease such as heart disease, stroke, high blood pressure, type 2 diabetes, osteoporosis, obesity, colon cancer, breast cancer, anxiety, and depression. And you may also slow age-related mental function decline.