Get Exercise:

Aeorbics

1. At least 150 minutes of moderate aerobics, or 75 minutes of vigorous aerobics
2. Spread out the exercise over a week, more exercise could be detrimental to your body
3. the more you exercise, the greater it will affect your body
4. It doesn't hurt to exercise, no matter how little or short you do it for

Strength Training

1. do strength training exercises for every muscle of your body at the minimum of two times a week
2. use weight or resistance level to tire your muscles for around 12-15 repitions
3. reduce sitting time over all and stay active while your day goes on