Exercise is like the great unknown. How much do you really need to be healthy? There are endless studies and guides available, but it\u2019s easily lost in the shuffle of information overload. According to Dr. Vicki March, co-founder of UPMC BodyChangers, the amount of exercise you need depends on your personal goals.\n\u201cThe amount of exercise is really based on what you want to accomplish,\u201d explains Dr. March. \u201cIf you\u2019re trying to lose weight, obviously your plan would be different if you\u2019re just trying to maintain a healthy lifestyle.\u201d\nDr. March and the UPMC BodyChangers offer some quick tips for breaking down your exercise routine.\nAverage Healthy Adult\nIf you\u2019re like the millions of American\u2019s trying to stay in shape and not put on any excess pounds, you can stick to the public health guidelines established by the federal government, which is a weekly minimum of two and a half hours of moderate exercise.\n\u201cPeople think of exercise as going to the gym, but some routine things you do almost every day can help you get the exercise you need,\u201d says March. These might include:\n\nBrisk walking\nCleaning\nDancing\nGardening\nLight yoga\n\nIf the idea of light workouts isn\u2019t for you, replace it with one hour and 15 minutes of intense activity, which can include:\n\nJogging\nWeight lifting\nJumping rope\nAerobic dancing\nCycling\n\n\u201cIf you\u2019re doing one of these two methods, you\u2019re getting just the right amount of exercise you need,\u201d says March. \u201cAnd if you\u2019re looking to build muscle, change your workouts to include more weight lifting and aerobics.\u201d\nOverweight or Obese\nIf you are overweight or obese, your work out regimen has to be completely different. For those looking to lose weight and keep it off, no less than four hours of combined moderate and intense workouts are required. \u201cYou can get great results by doing cardio for two hours, then hitting the weights for two hours,\u201d says Dr. March.\nIf you\u2019re looking for significant weight loss, more than four hours of exercise per week is key. \u201cThis is sometimes tough to do, but if you\u2019re determined, you can really get in great shape and lose weight, and keep it off with more than four hours of exercise a week,\u201d says Dr. March. \u201cBut, make sure to pace yourself, you don\u2019t want overdo it!\u201d\nRelated Articles\n\n6 Quick Tips for Summer Time Weight Loss\nShould You See A Doctor Before Starting an Exercise Program?