2. For substantial health benefits, adults should do at least 150 minutes (two hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (one hour and 15 minutes) to 150 minutes (two hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week (30-90 minutes per day).

3. Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (five hours) of moderate-intensity physical activity a week.

4. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on two or more days a week, as these activities provide additional health benefits.

The website http://www.verywellfit.com recommends more than 30 minutes of continuous physical activity daily to lose weight for the following reasons: During the first 30 minutes of exercise, your body is burning sugars stored as fuel. These are used up after about 30 minutes. To keep going, your body releases fat from your fat cells and burns it for fuel. This stored fat is exactly what you want to lose, and it's a good reason to build up your walking endurance so you can walk for more than 30 minutes at a time.

Here are some examples of moderate physical activity recommended in the Physical Activity Guidelines: walking briskly (2.5 miles per hour or faster), recreational swimming, bicycling slower than 10 miles per hour on level terrain, tennis (doubles), active forms of yoga (for example, power yoga), ballroom or line dancing, general yard work and home repair work, and exercise classes like water aerobics.

Follow this link:

Buchberger: It's vital to stay active during 'shelter in place' - The Citizen