Only 20% of American adults perform the recommended amount of exercise as outlined in federal guidelines. Adults should get at least two and a half hours each week of moderate intensity aerobic activity (like walking), or one hour and 15 minutes each week of vigorous-intensity aerobic activity (like jogging), or a mixture of both. Adults should also engage in muscle strengthening activities, including sit-ups, push-ups, or exercise using resistance bands or weights. All major muscle groups should be involved in these activities and should be done at least two days every week.
Centers for Disease Control and Prevention, May 2013