Amount of activity according to the World Health Organization: The most benefit from physical activity is achieved with at least 2.5 hours of aerobic exercise of moderate intensity per week, which can be accumulated in 10-minute periods. At least 2 days/week vigorous intensity aerobic exercise and resistance exercises for muscle strengthening are recommended. Increased intensity, frequency and duration of exercise is associated with increased added health benefits. (60)
Power walking is an effective initial aerobic activity for beginners. One may start walking at a normal pace and continue to increase the walking speed over 10 minutes to reach a heart rate of 110 – 120 beats per minute resulting in perspiration.