Aerobic Exercise for Disease Prevention and Treatment

Starting exercise in apparently healthy adults:

According to the American College of Sports Medicine (ACSM) and the American Heart Association (AHA): Older adults need moderate-intensity (between 5-6 on a 10-point scale) aerobic endurance activity for a minimum of 30 min which can be achieved in short 10 minute sessions on five days each week or vigorous-intensity aerobic, (rated a 7-8 on a 10-point scale) activity for a minimum of 20 min on 3 days each week.  Adults should also perform muscle-training exercises 2-3 days each week using a variety of exercises (8-10 exercises involving the major muscle groups). For each exercise, 10-15 repetitions are recommended to improve strength. Additionally, older adults at risk of falling should do flexibility exercises at least 2 or 3 days each week to maintain or improve balance. (6)