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Benefits of Physical Activity

Being physically active improves physical, mental, and emotional states as well as reduces the risks of various diseases; general stress, anxiety, and depression.   

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Components of Health and Fitness

Cardiorespiratory Endurance

Muscular Endurance

Muscular Strength

Flexibility

Body Composition

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Evidence-Based General Recommendations 

Aerobic (Cardiovascular Endurance) Exercise

3-5 days/week of 20-60 min of a combination of moderate and vigorous exercise


Resistance Exercise

(Strength training)

Each muscle group should be trained 2-3days/week; Intensity varies


Flexibility Excercise

2-3 days/week of 10-30 seconds holding a static stretch of each muscle group

60 seconds of total stretching for each exercise


Neuromotor Exercise

(balance, agility, coordination, and gait)

2-3 days/week 20-30 min/day

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