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. 2020 Jan 13;76(1):8–16. doi: 10.1016/j.mjafi.2019.12.001

Table 3.

Advise regarding physical exercise for individuals and communities.

  • 1
    Endurance exercises
    • (a)
      Minimum:
      • •
        Do at least 150 min of moderate-intensity aerobic physical activity over 1 week (as an example, walk for 30 min a day, covering 2–3 km in these 30 min and do this on 5 days in a week; or walk for 15 min each in morning and evening, covering 1–1.5 km in these 15 min and do this on 5 days a week); OR,
      • •
        Do at least 75 min of vigorous-intensity aerobic physical activity throughout the week (as an example, do a combination of fast walking, 15 min in a day, covering 1.5 km in these 15 min and do this on 5 days a week); OR,
      • •
        Do an equivalent combination of moderate- -and vigorous-intensity activities, as above.
    • (b)
      Preferable:
      • •
        Undertake moderate-intensity aerobic physical activity for 300 min per week (as an example, walk for 60 min once a day, covering 4.5–6 km in these 60 min and do this on 5 days in a week; or walk for 30 min each in morning and evening, covering 2.5–3 km in these 30 min and do this on 5 days a week); OR,
      • •
        Do 150 min of vigorous-intensity aerobic physical activity per week (as an example, do a combination of fast walking and running, 30 min in a day, covering 3.5–4 km in these 30 min, and do this on 5 days a week).
    • •
      Do an equivalent combination of moderate- and vigorous-intensity activities.
  • 2

    Muscle-strengthening exercises: these should be done involving major muscle groups on 2 or 3 days a week. This can be by freehand resistance exercises as push-ups/sit-ups/squats (traditional Indian “Dand-baithak”) or weight training exercises, using 5–10 kg for each major muscle group.

  • 3

    Flexibility exercises: gentle stretching exercises (including “Yoga”) should be undertaken for 5–10 min before and after an exercise session.

  • 4

    Advising individuals and communities regarding physically active lifestyle: advice should be rendered to develop an attitude of being always physically active and to incorporate certain simple changes in their daily lifestyle which makes them more active. For example, people may be advised to take stairs instead of the lift; stand while answering the telephone, use a bicycle, preferably walk, instead of an automobile, and so on.

(Source: 35,36)