These recommendations are from US Department of Health and Human Services, 2008 physical activity guidelines for Americans.
Available at http://health.gov/paguidelines/www.health.gov/paguidelines
These guidelines are for adults and are the minimum recommended requirements, so do more if you can and you’ll get more health benefits.
If you have a chronic health condition or are currently having symptoms then speak to your doctor before starting to exercise.
If you are very overweight and are just starting to exercise then rather start with non-weight bearing aerobic exercises like swimming or cycling until you have lost weight.
If you are going to be walking or running you should purchase proper running shoes. It’s best to have a gait analysis done before you buy your shoes. This will enable the salesperson to recommend a specific shoe that is best for your gait. People whose arches collapse excessively are called pronators and they require a more stable shoe. Supinators tend to strike the ground with the outside of their heel and generally require a softer or “neutral” shoe.
If you haven’t exercised before then it’s a good idea to see a Biokineticist who will assess your fitness and compile an exercise programme for you.
If you’re just starting to exercise then start slowly and gradually build up the intensity and duration.
Recommended Minimum Exercise per Week
150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic exercise
Plus
Muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week
OR
75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic exercise
Plus
Muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week
OR
An equivalent combination of moderate- and vigorous-intensity aerobic activity
Plus
Muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week
ARO Sept 2015
