The American Heart Association recommends that to improve overall cardiovascular health, at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember. What if you can't make the time goal that day? Something is always better than nothing! You will also experience benefits even if you divide your time into two or three segments of 10 to 15 minutes per day.
It is also recommended that adults include at least moderate to high-intensity muscle-strengthening activities at least 2 days per week and flexibility exercises at least 2 or 3 days each week to improve their range of motion. Please remember to never stretch a cold muscle; flexibility training should be done only after your body has been warmed up, usually after your workout.