Table 1.

Types of Exercises.

Type	Minimum Recommended Duration	Examples
Endurance Activities that increase heart and breathing rate. They target the heart, lungs and circulatory system.	150 min a week 30 min most days of the week NB: these can be done in short sessions ie 3 × 10 min or 2 × 15 min	Brisk walking or jogging Yard work (mowing, raking) Dancing Swimming Biking Climbing stairs or hills Playing tennis Washing the car Walking the dog Mopping and vacuuming
Strength Activities that help strengthen muscle and bone to maintain daily functions and balance and reduce falls risk.	2–3 sessions a week, separated by 1 day 2–3 sets of muscle groups, 10–12 repetitions per session NB: avoid two consecutive sessions working on the same muscle group	Weight, strength or resistance training exercises Lifting and carrying (e.g., groceries or small children) Climbing stairs Moderate yard work (e.g., digging, shifting soil) Calisthenics (push ups and sit ups)
Flexibility Activities that help to increase mobility and maintain ease of movement.	2–3 times a week (preferably everyday) For each stretch: Hold for at least 10–30 s 3–4 times each stretch	Gentle reaching, bending and reaching Tai Chi Bowls Mopping, vacuuming Yoga Dancing Gardening
Balance Activities that improve balance and stability and help prevent falls.	Everyday	Tai Chi Balance exercises Incorporate into lifestyle, e.g., balance exercise while standing in line, performing other tasks. Environmental safety important.

Note: Developed from National Institute on Ageing [28], Australian government: “Choose Health: Be active” [11] and National Physical Activity Recommendations for Older Australians [10].