WHO fact sheet on physical activity provides key facts and information on benefits, risks of inactivity, reasons for physical inactivity and how to increase physical activity, WHO response.

Children and adolescents aged 5-17years

    Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.
    Physical activity of amounts greater than 60 minutes daily will provide additional health benefits.
    Should include activities that strengthen muscle and bone, at least 3 times per week.

Adults aged 18–64 years

    Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
    For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
    Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Move your ass.