Title: Physical activity guidelines 2008: How much exercise do you need? | The Nutrition Source | Harvard T.H. Chan School of Public Health
Headings: Physical activity guidelines 2008: How much exercise do you need?
Physical activity guidelines 2008: How much exercise do you need?
Strength training for all ages
Flexibility training
References

Content: Doubling the amount of activity (5 hours moderate- or 2-1/2 hours vigorous-intensity aerobic activity) provides even more health benefits. Adults should also aim to do muscle-strengthening activities at least two days a week. Healthy older Adults should follow the guidelines for healthy adults. Older adults who cannot meet the guidelines for healthy adults because of chronic conditions should be as physically active as their abilities and conditions allow. People who have chronic conditions such as arthritis and type 2 diabetes should talk to a healthcare provider about the amount and type of activity that is best. Physical activity can help people manage chronic conditions, as long as the activities that individuals choose match their fitness level and abilities. Even just an hour a week of activity has health benefits. Older adults who are at risk of falling should include activities that promote balance. ( 37)
Strength training for all ages
Studies have shown strength training to increase lean body mass, decrease fat mass, and increase resting metabolic rate (a measurement of the amount of calories burned per day) in adults. ( 59, 60) While strength training on its own typically does not lead to weight loss, ( 61) its beneficial effects on body composition may make it easier to manage one’s weight and ultimately reduce the risk of disease, by slowing the gain of fat—especially abdominal fat. (