According to the 2008 Physical Activity Guidelines for Americans, you should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity activity every week, or 1 hour and 15 minutes (75 minutes) of vigorous-intensity activity every week, or an equivalent mix of moderate- and vigorous-intensity aerobic activity.
A multifaceted approach to exercise will help you achieve optimal health, performance and reducing nagging injuries and musculoskeletal pain. The most effect exercise plans combine stretching, aerobic (cardio) training, and resistance training.
If you need help designing an exercise plan seek out a certified personal trainer local in your area or message an Elite Trainer on Sharecare. Start slow and progress according to your abilities. In addition, invite a friend or loved one to join you to help make this process more fun and less intimidating.