Public health recommendations for physical activity from the American College of Sports Medicine and the American Heart Association include the following:
- Adults 18 to 65 years of age should engage in either moderate-intensity aerobic physical activity for a minimum of 30 minutes 5 days a week or vigorous-intensity aerobic activity for a minimum of either 20 minutes on 3 days a week or a combination of both.
- This amount of moderate-intensity aerobic activity can be accumulated by doing bouts of exercise lasting at least 10 minutes each to reach the recommended total of 30 minutes a day.
- Adults need to engage in any activity that maintains or increases muscle strength and endurance on at least 2 days a week.
- Anyone who wants to improve their level of fitness, reduce the risk for chronic disease and disabilities, or prevent unhealthy weight gain may exceed the minimum recommended physical activity levels.
Level of physical activity should be directed toward the exercise domains cardiorespiratory, muscle strength, flexibility and neuromotor (co-ordination and balance). Consider joint-friendly activities like brisk walking, swimming, cycling, appropriate exercise classes, appropriate gym equipment (cross-trainer / elliptical trainer).