BE PHYSICALLY ACTIVITY Aim to get at least 30 minutes of moderate physical activity on most, if not all, days of the week. If you are trying to lose weight, aim for 30 to 60 minutes on most days. Consider seeing your doctor before beginning an exercise program, especially if you have existing health issues or haven’t been active in a long time. Start out slow and build up. If you’re sweating, you’re working your heart.