Table 1.

ACSM & AHA recommendations [7, 8]

Target group	Recommendation	Note
Adults (aged 18–65)	Aerobic activity All healthy adults need moderate-intensity aerobic physical activity for a minimum of 30 min on 5 days a week or vigorous-intensity aerobic activity for a minimum of 20 min on 3 days a week.	The recommended amount of aerobic activity is in addition to routine activities of daily life of light intensity or lasting less than 10 min in duration.
	Also, combinations of moderate- and vigorous-intensity can be performed to meet this recommendation.	Muscle-strengthening activities include a progressive weight-training programme, weight-bearing calisthenics, stair climbing, and similar resistance exercises that use the major muscle groups.
	Moderate-intensity aerobic activity can be accumulated toward the 30-min minimum from bouts lasting 10 min or more.
	Muscle-strengthening activity Adults will benefit from performing activities that maintain or increase muscular strength and endurance for a minimum of 2 days a week.
	It is recommended that 8–10 exercises be performed on 2 or more non-consecutive days each week using the major muscle groups. To maximise strength development, a resistance should be used that allows 8–12 repetitions of each exercise resulting in volitional fatigue.
Older adults (aged 65+)	Aerobic activity Same as for adults.	Participation in aerobic and muscle-strengthening activities above minimum recommended amounts provides additional health benefits and results in higher levels of fitness. Older adults should exceed the minimum recommended amounts of physical activity if they have no conditions that preclude higher amounts of physical activity.
	Muscle-strengthening activity Same as for adults with the exception that the intensity should be moderate to high.
	Flexibility activity Older adults should perform activities that maintain or increase flexibility on at least 2 days each week for at least 10 min each day.
	Balance exercise Community-dwelling older adults with substantial risk of falls should perform exercises that maintain or improve balance.