To combat the broscience prevalent in this thread on what a good exercise regime looks like, here are some reviews of exercise science on the relationship between different activities and health.
My take on all this:
It seems like you want to be burning at least 1000 calories a week. There have been benefits reported at higher levels but the first 1k calories are guaranteed to get you a large proportion of the benefits. A routine of lifting twice a week and doing rigorous cardio 2-3 days a week puts you comfortably in the 1000-1500 calories burned range.
To the people who are saying that the normal activity of everyday life is adequate, you are fooling yourself because you don't want to have to make changes. It's fine if you want to do that but please don't spread FUD to others who don't know any better. You are hurting them.
1000 calories a week seems a little bit low, but I'll admit that's just anecdotal - I'll do about 1kcal in a single 10 kilometre run.
In terms of fitness and general health, I notice a big difference if I'm getting regular (ie. most days of the week, allowing for 1 or 2 rest days) exercise of about half an hour, and at least one longer run/ride/whatever, out to about an hour or so. Take any excuse to do things the hard way when you're exercising - push up hills, do sprints, to intervals etc, and you'll notice an amazing difference.
Only downside to all this exercise is that you really need your 8 hours of sleep a night to recover.
It does indeed. And elevation traveled. And pace.
Per the runner's world calculator they'd have to be 215 lbs. running 10 min per mile Which I suppose is possible.
Cardio, vigorous is better http://extremelongevity.net/2011/08/31/more-vigorous-exercis...
Resistance training, how much is optimal? https://www.ncbi.nlm.nih.gov/pubmed/16287373
How much total activity? http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjourna...
My take on all this: It seems like you want to be burning at least 1000 calories a week. There have been benefits reported at higher levels but the first 1k calories are guaranteed to get you a large proportion of the benefits. A routine of lifting twice a week and doing rigorous cardio 2-3 days a week puts you comfortably in the 1000-1500 calories burned range.
To the people who are saying that the normal activity of everyday life is adequate, you are fooling yourself because you don't want to have to make changes. It's fine if you want to do that but please don't spread FUD to others who don't know any better. You are hurting them.