The American College of Sports Medicine recommends that adults engage in 150 minutes of moderate intensity cardiorespiratory exercise per week. In addition, they recommend resistance, flexibility and neuromotor exercises.
The American College of Sports Medicine recommends exercising 30 minutes per day for five days per week. When exercising at a moderately intense level, the heart rate and breathing rate markedly increase, but it is still possible to carry on a conversation.
Resistance exercise targets each major muscle group. The American College of Sports Medicine recommends doing resistance exercise two or three days per week with a 48-hour break between sessions.
Flexibility exercise targets improving range of motion. The American College of Sports Medicine recommends practicing flexibility stretches at least two or three days each week. In addition, 20 to 30 minutes per day of neuromotor exercise such as yoga is recommended.