How much exercise should you be doing?
The primary goal of physical activity participation for the general population is to improve and maintain health. Regular exercise is so good for your body and reduces the risk of many health issues including cardiovascular disease, type 2 diabetes, anxiety, depression, cancer and unhealthy weight gain. The great thing about it, is there is evidence that some exercise is better then none at all and the benefits increase with the amount you complete (within reason).
In recent times it has also become apparent that it is not just important to ensure you are participating in physical activity for health but that you also reduce the amount of sedentary behaviour in your day as well. The Australian Department of Health has released guidelines for both physical activity and sedentary behaviour.
Physical activity:
Doing some exercise is better then none. If you are not doing anything, start by doing some and build up to the recommended amount
Be active on most, preferably all days in a week
Accumulate 150 to 300minutes (2.5 to 5 hours) of moderate intensity or 75 to 150 minutes (1 1/4 to 2.5 hours) of vigorous intensity exercise or an equivalent combination of both moderate and vigorous each week
Do muscle strengthening activities on at least 2 days each week
Sedentary behaviour
Minimise the amount of time spent in prolonged sitting
Break up long periods of sitting as often as possible
The CDC and ACSM have very similar guidelines and I have put them into an easy step guide as to how it can be broken down in your week.
References
Centres for disease control. (2020). How much physical activity do adults need. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
McArdle, W. D. Katch, F. I. Katch, V. L. (2015). Exercise Physiology: Nutrition, Energy and Human Performance (8th ed.). Wolters Kluwer.