To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time.
To lose weight, the American Council on Exercise recommends doing a combination routine of aerobics, strength training and flexibility for at least 45 minutes per day on five or six days per week.
