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The recommendation for adults 18-64 years old is to do at least 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity weekly along with two or more days weekly of strength training. Additional recommendations are available for older adults, pregnant women as well as for those diagnosed with chronic diseases. The more physical activity, the more benefit, but any amount of exercise is better than none. Working with a certified exercise specialist such as a kinesiologist, exercise physiologist, physical therapist, or certified personal
Aerobic or endurance activities include running, swimming, biking, hiking, playing sports, dancing and brisk walking. Strength or resistance activities include weight lifting, pushing a wheelchair/ stroller, kettlebells and body weight exercises such as squats, lunges, pushups, sit-ups etc. Flexibility activities include stretching and some forms of yoga.Balance activities include tai chi, qi gong and some forms of yoga.
Warning/Disclaimer: always talk to your doctor before starting a new activity
Setting a goal is a great way to get started with physical activity. It’s easier tovachieve positive goals. An example of a positive activity goal is, “I will walk witha friend or family member for at least 20 minutes after dinner, every weekdayfor the next two months.”
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