Cardio
With cardio (cardiorespiratory) exercise, the main focus is conditioning the heart and lungs. For important health benefits, get at least 150 minutes of moderate-intensity per week. While that may sound like a lot, it is about the same amount of time you might spend watching a typical movie. When sessions of 30 to 60 minutes are not appropriate or feasible, multiple shorter sessions are acceptable to accumulate the desired amount. Gradually increase your time to help with adherence and minimize the risk of injury. To determine exercise intensity, think about a 10-point scale, with 0 being a state of rest and 10 as going all out. Moderate-intensity exercise would be a five or six. Here you will notice an increase in heart rate and the number of breaths you take, but you can still talk (though maybe not sing all the words of a song). If you are too high on the scale, it will be hard to say a few words, let alone carry on a conversation, without stopping to catch your breath.
| F | 3 to 5 days per week |
| I | moderate; 5 to 6 on a 10-point scale (based on self-perception) |
| T | 150 minutes per week, 30 to 60 minutes per day |
| T | continuous, rhythmic, involving major muscle groups |
| Examples: swim, bike, walk, run, push, use of cardio equipment (NuStep, elliptical, treadmill, etc.) | |
Strength
Resistance (or strength) exercise focuses on maintaining or increasing the strength of our muscles. This type of exercise may be performed using machines or free weights, working with bands, using your own body weight, heavy gardening, practicing yoga, and via several other methods. Work all of the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) two to three days per week. Be sure to strength train on non-consecutive days when using the same muscles. Complete two sets of 10 to 15 reps per set; this may vary for older adults or those with specific health conditions. It should take about 25 minutes per training session (50 minutes per week) to perform at least eight different exercises.
| F | 2 to 3 days per week |
| I | 2 to 4 sets of 10 to 15 reps per set |
| T | 50 minutes per week (at least 8 exercises involving major muscle groups) |
| T | resistance (e.g., body weight, machines, free weights, elastic bands) |
| Examples: pull-up, chest press, band row, dumbbell curl, leg press, kettlebell swing | |
Flexibility
Make sure to include stretching at least two to three days per week, especially for muscles that are tight, to maintain or increase joint range of motion. Flexibility exercise is most effective and safest when the muscles are warm, so do them after a light cardio activity or at the end of your workout. Stretches should be held (static/"no movement") to the point of feeling tightness or slight discomfort for 30 to 60 seconds. Some stretches may not be appropriate for you due to your unique situation.
| F | 2 to 3 days per week |
| I | stretch to the point of feeling tightness or slight discomfort |
| T | 2 to 4 sets 30 minutes per week, holding for 30 to 60 seconds |
| T | static, involving major muscle groups |
| Examples: seated hamstring stretch, overhead triceps stretch, child's pose | |
Neuromotor
Often called “functional training,” neuromotor exercise is recommended two to three days per week for 20 to 30 minutes (60 minutes/week). This type of exercise should involve the maintenance or improvement of motor skills (balance, agility, coordination and gait). These exercises can help prevent falls in older adults, and help with the physical functions of everyday life. Stability or mobility exercises within group exercise classes (yoga or Tai Chi) on land and in water (Ai Chi) can provide a functional benefit.
| F | 2 to 3 days per week |
| I | based upon self-perception of difficulty (has to be determined) |
| T | 60 minutes per week |
| T | exercises involving motor skills (balance, agility, gait, coordination) |
| Examples: pushing or walking through cones,seated or standing balance drills | |