The Physical Activity Guidelines For Americans:

2 hours and 30 mins to 5 Hours of moderate-intensity Aerobic Exercise a week

Or 

1 hour and 15 mins to 2 hours and 30 mins of vigorous-intensity Aerobic Exercise a week

And

2 days a week of muscle-strengthening activities a week

Now when most of you read this you are going to think.

That is not that much.

That is the point we are looking at a minimum effective dose for substantial health benefits.

Now argumentatively I think it should be higher but, looking at the baseline guideline that everyone should be hitting makes it easier to lay out a plan.

BUT

Only 53% of Americans over the age of 18 are hitting the aerobic exercise minimum

AND

Only 23% of Americans over the age of 18 are hitting the aerobic exercise and muscle-strengthening activities 

https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

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