The Centers for Disease Control and Prevention recommends that all adults get a minimum of 150 minutes of moderate aerobic activity, like brisk walking, per week, which comes down to just over 20 minutes per day. As an alternative, you could go for 75 minutes a week of a vigorous activity like jogging. Muscle-strengthening exercises two or more days a week are also essential to maintaining fitness and building lean muscle mass, which makes your metabolism more efficient.
And keep in mind that we all overestimate the caloric benefit of exercise. A 160-lb. (73 kg) person who puts in a full hour of low-impact aerobics burns 365 calories, which is not bad, but all that work is entirely erased if you reward yourself with a muffin instead of an apple after class.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.