How much physical activity do you need each week? Advice to follow: Aerobic • Adults should get at least 2 hours and 30 minutes each week of aerobic physical activity that Having requires moderate effort. • You need to do this type of activity for at least 10 minutes • at the right amount of activity into a time. Strengthening • than doing nothing. Adults should also do strengthening activities at least 2 days a week. • To learn how to avoid injury, see Strengthening activities include push-ups, sit-ups page 13. and lifting weights (see page 7 for more ideas on what activities to do, how much, and how often). Do it your way.