You should aim for at least 150 minutes of moderate aerobic activity- like brisk walking or tennis- every week. And do muscle-strengthening activities, such as lifting weights or using resistance bands, on two or more days a week.
Any movement beats sitting still, but you will gain the most health benefits if you exercise regularly. Staying active could help lift your spirits, trim your waist and lower your risk of:
• Heart disease.
• Stroke.
• Type 2 diabetes.
• Some cancers, including colon cancer.
Source: U.S. Department of Health and Human Services