This is also a question I get asked quite often. Typically in the past the Surgeon General has always recommended 30 minutes of activity 5 days a week. The problem with this, no one was doing it! So the recommendation has since been lowered to 30 minutes a day, 3 times a week. But this like most recommendations is the bare minimum.
Now, many current studies have shown that optimal health and body composition achievements can be made by shooting for 5 to 6 hours, yes hours, weekly. Then the next question is, what activities are we talking about? You need a mixture of strength training to build bone density and lean muscle mass to speed up your metabolism and you also need cardiovascular activity to strengthen your heart while burning extra calories. That is the "scratch the surface" speech. Where most people get lost is getting caught up in the details (as I mentioned in a recent post). I like to steal Nikes slogan here I (and if I were next to you right now, I would be screaming this in your ear) JUST DO IT!!!
Yes, just get up and do 5 t0 6 hours of activity a week. Log it, just like you do your nutrition (and you should be) so you can see exactly what you are doing. No more guessing, it stares you back in the face just like the lights of the refrigerator at 2 am. Do not be a victim of circumstance! Walk one block and a mailbox, then add another block and a mailbox and so on.
The final message or messages for the day;
"every great journey begins with a step"
"how do you eat an elephant? one bite at a time"
Get it? Got it, good.