The American College of Sport Medicine's (ACSM) general exercise guidelines have been researched and backed by health professionals to establish baselines for maintaining good physical health such as regulation of blood pressure and prevention of weight gain
The recommendation for healthy adults is:
- Moderate intensity aerobic activity for a minimum of 30 minutes five times a week OR vigorous intensity aerobic activity for a minimum of 20 minutes three times a week
- Resistance exercises for the major muscle groups 3 times a week
- Flexibility exercises for the major muscle groups 2 times a week
What is moderate intensity aerobic activity?
- You are able to talk, but not sing during the exercise. Examples include brisk walking, slow biking, doubles tennis, active home chores, etc.
What is vigorous intensity aerobic activity?
- You are not able to talk and are slightly out of breath. Examples inlcude jogging, fast bicycling, singles tennis, swimming laps, etc.
What if I have health constraints or am older in age?
- Talk to a physician before starting exercise if you believe you have constraints, and they will provide guidance. Light intensity exercise is not mentioned in the guidelines, however movement in general is positively correlated to better health. Reducing sedentary time is always a proficient first step.