The Physical Activity Guidelines for Americans say most adults should aim for at least 150 minutes per week of at least moderate to vigorous-intensity physical activity. In addition, the guidelines for most adults say to perform muscle-strengthening exercises at least twice weekly.
For people with desk jobs or other sedentary lifestyles, these amounts are over and above the amount of physical activity that are needed for regular daily living activities.
Adding more physical activity than 150 minutes per week can have additional benefits. In particular, people who have lost a significant amount of weight are more likely to be able to prevent weight gain when they perform at least 60 minutes a day of moderate to vigorous-intensity physical activity. People on GLP-1 medications or who are losing weight rapidly may get particular benefits from physical activity, especially muscle-strengthening activities, to help maintain muscle mass and strength.