Thirty minutes. At least five days a week. Thirty minutes will reduce your risk for high blood pressure, heart disease and some types of cancer. In other words, you’ll live longer. Follow this chart for adults, or click here for guidelines.

2 ½ hours of moderate activity each week.

• Fast-Walking
• Dancing
• Swimming
• Raking leaves

Muscle-strengthening at least 2 days

• Weightlifting
• Exercise bands

Tip: No matter what shape you’re in, you can find something that works for you. Try breaking your exercise up into smaller 10-minute chunks throughout the day.