How much physical activity should I be doing?

• Should do at least 150–300 minutes of moderate-intensity aerobic physical activity
  • Or at least 75–150 minutes of vigorous-intensity aerobic physical activity
  • Or an equivalent combination of moderate- and vigorous-intensity activity throughout the week

• Should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week

• May increase physical activity
  • Do more than 300 minutes of moderate-intensity aerobic physical activity to
  • Or do more than 150 minutes of vigorous-intensity aerobic physical activity
  • Or an equivalent combination of moderate- and vigorous-intensity activity throughout the week

• Should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity)

• To help reduce the detrimental effects of high levels of sedentary behaviour on health
  • All adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

• Same as for adults
• As part of their weekly physical activity
  • Older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls

Recommendations:

• Use functional strength training that incorporates balance and co-ordination
• Progressive overload – The muscles of older adults need to be challenged in order to grow just as the muscles of younger adult
• Neuromuscular training – take advantage coordination and complex movements to challenge the brain
• Movement standards refer to Exercise technique guidelines 

Resistance program:

* Program length: for periods ranging from six weeks to two years.

* Setting and supervision: initial instruction and performance in a supervised setting are important.