The basics of a well-rounded physical activity program


A well-balanced physical activity program includes aerobic exercise and strength training exercise, but not necessarily in the same session.


This mixture helps maintain or improve cardiorespiratory and muscular fitness and overall health and function. Regular physical activity will provide more health benefits than irregular, high intensity workouts, therefore I recommend that you choose exercises that you are likely to enjoy and that you can realistically incorporate into your schedule.


For healthy adults, I recommend a minimum of 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, yet able to carry on a conversation) five days a week, or 20 minutes of more vigorous activity three days a week. You can also mix the two to meet the recommendation


Examples of typical aerobic exercises are:

Walking       jogging      Running      Stair climbing      Cycling      Rowing      Cross-country skiing      Swimming


In addition, strength training should be done a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be done using body weight, resistance bands, free weights, medicine balls, kettlebells or weight machines.


Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.