Recently released by the U.S. Department of Health and Human Services, these guidelines are the most comprehensive federal recommendations ever and the new gold standard. Among the recommendations:

FOR ADULTS
• Adults should get at least 2½ hours of moderate-intensity physical activity each week, such as brisk walking, or 1¼ hours of a vigorous-intensity activity, such as jogging or swimming laps, or a combination of the two types, to get the most health benefits from exercise.
• To get even more health benefits, people should do five hours of moderate-intensity physical activity each week or 2½ hours of vigorous activity.
• Adults should do muscle-strengthening (resistance) activities at a moderate- or high-intensity level for all major muscle groups two or more days a week. This should include exercises for the chest, back, shoulders, upper legs, hips, abdomen and lower legs.

FOR CHILDREN
• Children and adolescents should do an hour or more of moderate-intensity to vigorous aerobic physical activity each day. That should include vigorous activity at least three days a week, and it should include bone-strengthening activities such as running, jumping rope, skipping, playing hopscotch and muscle-strengthening activities such as tug of war, modified sit-ups and push-ups.

FOR SENIORS
• Older Americans should follow the guidelines for other adults if they are able. If not, they should be as active as their physical condition allows. If they are at risk of falling, they should do exercises that improve balance.

FOR THE DISABLED
• Adults with disabilities should also follow the guidelines for other adults if they are able.

Regular physical activity has been shown to lower the risk of early death and many serious medical conditions. It helps prevent weight gain and promotes weight loss when combined with a reduced-calorie diet.

Source: http://health.gov/paguidelines