BAKERSFIELD, Calif. -- The government has called its new exercise guidelines "the most comprehensive of their kind," specific instructions to Americans on how much and what type of exercise they should be getting to maintain lifelong health.

They have recommended that adults get at least 150 minutes of moderate exercise per week. This includes activities such as walking, raking leaves, or taking a leisurely bike ride.

Alternatively, adults can opt for just 75 minutes a week of vigorous activity such as running, aerobic dancing or martial arts.

The government also recommended adults participate in at least 2 days per week of muscle-strengthening activities, which can include formal weight training but could also be household chores that involve lifting sizable objects.

Children should get more than double the amount of exercise as adults -- around 60 minutes per day of moderate activity.

Kids also need muscle-strengthening and bone-strengthening activities -- examples include pull-ups, jumping rope, or backyard basketball.