Physical activity definition acsm12/5/2023 ![]() ![]() These are balance and stretching or flexibility. The second two categories, while not new to the field of exercise, are relatively new in that they fall into a separate category with specific recommendations. The first two categories, endurance or aerobics and strength training or weight lifting, are the ones with which most people are familiar. There are four different categories of exercise, and participation in all four types is necessary for full health benefits. The new recommendations speak not only to how much exercise older adults need but also what type of exercise is needed. Performing 10-minute exercise periods spread throughout the week is often more appealing to older adults because it seems easier to accomplish. ![]() When broken down into at least 10-minute segments, 150 minutes is only (approximately) 20 minutes per day, seven days per week 30 minutes per day for five days per week or 50 minutes per day for three days per week. Exercising less than 10 minutes at a time does not seem to provide the desired heart and lung benefits. New research shows there is a therapeutic effect in moderate-intensity endurance exercise in as little as 10 minutes.
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