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Benefits of regular physical activity
Physical Activity Recommendations for Adults (age 19–64)
- To reduce the risk of chronic disease: minimum of 30 minutes of moderate-intensity activity on most, if not all, days of the week;
- To prevent unhealthy weight gain: up to 60 minutes of daily moderate to vigorous physical activity, while not exceeding daily caloric intake requirements;
- To sustain weight loss: 60-90 minutes of moderate intensity physical activity on a daily basis, while not exceeding caloric requirements; and
- Additional recommendation: strength training at least two days a week.
Physical Activity Recommendations for Older Adults (age 65+)
At least 30 minutes of moderate-intensity physical activity on most days of the week using a variety of activities that include:
- Aerobic exercise: moderate-intensity at least three-five days a week;
- Strength: do strength training activities two-three days a week; and
- Flexibility: stretch every day.
Measure physical activity intensity with the “Talk Test”:
The Talk Test makes it easy to find your physical activity intensity.
- A person who is active at a light intensity level should be able to sing while doing the activity;
- One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity; and
- If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.