For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
In order to get the most benefits from exercise with the least amount of risk, you should:
Exercise at a high intensity such as sprinting or running.
Exercise at a moderate intensity such as brisk walking, swimming or cycling
Exercise at a low intensity.
The intensity doesn't matter.
