Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity, preferably spread throughout the course of a week. Strength training.
Do strength training exercises at least twice a week. Consider free weights, weight machines or activities that use your own body weight — such as rock climbing or heavy gardening. The amount of time for each session is up to you.