Final answer:
According to the 2018 Physical Activity Guidelines, adults should engage in at least 150-300 minutes per week of moderate-intensity aerobic activity or 75-150 minutes per week of vigorous-intensity aerobic activity for substantial health benefits.
Step-by-step explanation:
According to the 2018 Physical Activity Guidelines for Americans, adults should engage in at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) per week of moderate-intensity aerobic activity for substantial health benefits. This can be achieved through activities such as brisk walking, cycling, or swimming, where you can talk but not sing during the activity. Alternatively, adults can also do 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) per week of vigorous-intensity aerobic activity, such as running or playing a sport, where you cannot say more than a few words without pausing for a breath.
Aerobic activity should be spread throughout the week to maximize the benefits. Engaging in physical activity beyond 300 minutes per week can result in additional health benefits.
In addition to aerobic activity, adults should also do muscle-strengthening activities of at least moderate intensity that involve all major muscle groups on 2 or more days per week.