Final answer:
Moderate aerobic exercise should be performed for at least 150 minutes per week, ideally spread across 3 to 5 days, to achieve substantial health benefits.
Step-by-step explanation:
For moderate aerobic exercise, which is defined as 40-60% of Heart Rate reserve and falls into the category of moderate-intensity activities where you can talk, but not sing, it is recommended that one should exercise most days of the week. The 2018 Physical Activity Guidelines for Americans issued by the Department of Health and Human Services suggest that for substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) per week of moderate-intensity aerobic activity. This should ideally be spread throughout the week, indicating that a moderate exercise program should be maintained for at least 3 to 5 days per week.
Moderate-intensity aerobic activities include those where you "can talk, but not sing, during the activity" and include exercises like brisk walking and cycling. Engaging in such activity for at least 150 minutes per week can lead to numerous health benefits including cardiovascular health, weight management, improved bone density, and muscle strength, among others. It's also noted that even noncontinuous exercise totaling 30 minutes each day can have significant health benefits.