Our research attempted to answer this for risk factors for heart disease, stroke and diabetes. We found the optimal amount of sleep was 8.3 hours, while for light activity and moderate to vigorous activity was best to get 2.2 hours each. Finding the right balance Current health guidelines recommend you stick to a sensible regime of moderate-to vigorous-intensity physical activity 2.5–5 hours per week. However mounting evidence now suggests how you spend your day can have meaningful ramifications for your health.