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Adult (18-59 years)General Health Benefits: All adults should accumulate a minimum of 30 minutes of at least moderate intensity physical activity on most, if not all, days of the week. Intermittent moderate to vigorous activities during the day should last from 8-10 minutes, although shorter bouts may be needed when first starting a physical activity program. Integrating physical activity into one's daily lifestyle and routine is an effective way to accumulate physical activity over the day. Cardiorespiratory Fitness, Body Composition, and Additional Health Benefits: Adults should engage in moderate intensity endurance activity for 20-60 minutes 3-5 days per week. Endurance activity is any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature. Examples include walking-hiking, running-jogging, cycling-bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof. Duration is dependent on the intensity of the activity; thus, lower-intensity activity should be conducted over a longer period of time (30 minutes or more), and, conversely, higher-intensity activity should be done over a shorter period of time (20-30 minutes). Moderate-intensity activity is recommended for adults not training for athletic competition. Muscular Strength, Muscular Endurance, Skeletal, and Flexibility Benefits: One set of 8-10 resistance training exercises that condition the major muscle groups should be performed 2-3 days per week. Most persons should complete 8-12 repetitions of each exercise; however, 10-15 repetitions may be more appropriate for persons who are older and/or more frail (approximately 50-60 years of age and above). Flexibility exercises that stretch the major muscle groups should be performed a minimum of 2-3 days per week.
Copyright © California Center for Physical Activity. |
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