Objective: Maintain good physical and mental health, wellbeing, and social functioning
Physical Activity: More The Better:
Daily Physical Acitvity: Some physical activity is better than none: even light activity brings some health benefits compared to being sedentary.
CAUTION: Individuals who had stopped or not done any physical activity, or starting a new physical activity, should start at a beginners level and gradually build up to recommended amount
Start gradually and build weekly to a minimum of:
150 minutes (two and a half hours) of moderate intensity aerobic activity,
75 minutes of vigorous intensity activity,
A combination of moderate and vigorous activity, to achieve greater benefits.
MSBA: (Muscle Strengthen muscle & bone Activity):
Improve their physical function by undertaking activities aimed at improving or maintaining muscle strength, balance and flexibility.
Work all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms)
Challenge muscles by adding weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs) or using a stronger resistance band.
2 days per week. These could be combined with sessions involving moderate aerobic activity
Additional sessions aimed specifically at these components of fitness.
Do minimum of one set of 12 times ( reps) But 2-3 even better.
Keep a 48 hour gap to allow the muscles to repair between sessions