The AHA and Canadian recommendations advise adults to achieve either 150–300 minutes per week of moderate-intensity aerobic activity, or 75–150 minutes per week of vigorous-intensity aerobic activity, or an equivalent combination. The activity should ideally be spread throughout the week.
Examples of moderate-intensity activities:
Examples of vigorous-intensity activities:
Perform resistance training on at least 2 days each week. Exercises should target all major muscle groups:
Examples include weight lifting, resistance bands, bodyweight exercises (push-ups, squats, lunges), and machine exercises. Strength training improves muscle mass, metabolic health, and bone density while reducing injury risk.
Although flexibility alone is not sufficient for cardiovascular health, organizations recommend incorporating stretching, yoga, tai chi, and balance exercises. These are especially important for adults over 65 to reduce falls and maintain mobility.
Both American and Canadian guidance emphasizes sitting less and breaking up prolonged sitting every 30–60 minutes. Even light movement — standing, walking for a few minutes — provides health benefits.
| Day | Activity |
|---|---|
| Monday | 30-minute brisk walk + strength training (upper body) |
| Tuesday | 30-minute cycling or swimming |
| Wednesday | Strength training (lower body and core) + stretching |
| Thursday | 30-minute brisk walk |
| Friday | 30-minute moderate jog or cycling |
| Saturday | Hiking, sports, or long walk (45–60 minutes) |
| Sunday | Yoga, stretching, or an easy recovery walk |
This routine provides approximately 180–210 minutes of aerobic activity, two strength-training sessions, and regular flexibility work.
A practical way to judge intensity — no heart rate monitor required:
For adults who are currently inactive:
For people with cardiovascular disease, diabetes, or other chronic conditions: consult a healthcare professional before beginning vigorous exercise. Most people can safely benefit from appropriately prescribed physical activity.
This information is for general educational purposes and is not a substitute for personalized medical advice. Talk to Dr. Vasandani about an activity plan suited to you.