| ● Important considerations |
| ○ A health care professional should supervise initiation of a physical activity program |
| ○ Individuals at risk for cardiovascular events should undergo cardiac stress testing |
| ○ Heart rate and perceived exertion should be regularly monitored during physical activity |
| ● Aerobic activity |
| ○ Duration and frequency: 20- to 60-minute sessions, 3-5 d/wk |
| ○ Target: 55%-80% of maximum heart rate or perceived exertion of “light” to “somewhat hard” |
| ○ Multiple short sessions (eg, 10 minutes) to build tolerance and endurance are encouraged |
| ● Strength training |
| ○ Amount and frequency: 1-3 sets of 10-15 repetitions targeting large muscle groups, 2-3 d/wk |
| ○ Target: 50%-80% of 1 repetition maximum |
| ● Nonexercise physical activity |
| ○ Reduce sedentary time by standing and walking more often |
| ○ Examples: stand during tasks that could be completed sitting, reduce time viewing television, go for more frequent walks, use the stairs |
