Adults

The US Centers for Disease Control and Prevention (CDC) recommends at least 30 minutes a day of moderate activity at least 5 days of the week, or at least 20 minutes a day of difficult activity at least 3 days of the week.

Moderate intensity is when there is some increase in breathing or heart rate. Some examples of moderate intensity are: walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling.

Vigorous intensity is when there is a large increase in breathing or heart rate. Conversation is difficult or "broken" and there is a substantial challenge to the person. Some examples of vigorous intensity are: jogging, engaging in heavy yard work, participating in high-impact aerobic dancing, swimming continuous laps or bicycling uphill.

Children and Adolescents

The CDC recommends that children and adolescents participate in at least 60 minutes of moderate activity most days of the week, preferably daily. Children and adolescents who are just beginning to be physically active should start out slowly and gradually build to higher levels.

Moderate intensity is when there is some increase in breathing or heart rate. Some examples of moderate intensity are: walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling.

Older Adults

The CDC recommends that all adults should participate in at least 30 minutes of moderate activity at least 5 days of the week. Older adults should try to do aerobic, strength, balance and flexibility exercises. Here is a sample schedule to meet the physical activity recommendation with a combination of these activities:

• Aerobic: Participate in moderate-intensity aerobic activities 3-5 days a week for at least 30 minutes each session.
• Flexibility: Stretch every day.
• Strength training: Do strength-building activities 2-3 days per week.

Moderate intensity is when there is some increase in breathing or heart rate. Some examples of moderate intensity are: walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling.

Flexibility refers to how fully one's joints or limbs are able to move. Being flexible allows for easier movements and reduced pain in joints so that it is also easier to perform daily activities of independent living.

*Recommendations and definitions were adapted from CDC’s website at www.cdc.gov