Here are the current Physical Activity Guidelines for Americans:

• Sit less and move more. People who sit less and get even small amounts of moderate or vigorous physical activity gain some health benefits. So if the guidelines below don't feel doable right now, start by sitting less. Some activity is better than none.
• For big health benefits, aim for these numbers: 2.5 to 5 hours of moderate aerobic activity, or 75-150 minutes of vigorous aerobic activity every week. Want to do more than that? You'll get more health benefits. Try to spread this activity throughout the week.
• Strength train at least twice a week. Your bones, joints and muscles help you climb stairs, carry kids around and more. Give your major muscle groups some love and work them every week.
• If you can't meet the guidelines, be flexible. Older adults, people with health conditions or disabilities should aim to meet the current physical activity guidelines. But if you can't meet them all the time, that's okay. Get regular activity as you're able, and avoid being inactive.
• Add balance activities as you age. Tai chi, yoga and other forms of balance activities can help prevent falls. Especially when you also get other kinds of activity every week.
• If you're pregnant, stay active. 2.5 hours of moderate physical activity spread throughout the week is a good goal for most people during and after pregnancy. If you were doing more intense exercise before pregnancy, you can continue after becoming pregnant. Consult with your care provider to find what's best for you.