Fitness Guidelines

It's All About Quality Life

How much physical activity minimum do we need for Important Health Benefits?


Adults need at least 2 hours and 30 minutes of moderate intensity aerobic activity, or Cardio, every week or 1 hour and 15 minutes of vigorous intensity aerobic activity every week.


Children need 60 or more minutes of physical activity, or Cardio, each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week. 

10 Minutes at a Time is Fine!

Aerobic exercise class in the gym.

Exercise, Essential for Healthy Aging

As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many health problems and help you can keep doing your daily activities without becoming dependent on others. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do. If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can do it. If you have limiting health conditions, consult your Doctor or Physical Therapist. 

Good News! It's about what works for you.

We know it sounds like a lot of time, but it’s not. It's about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. As long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time you will get the health benefits.  

Exercise Variety


stretch flexibility exercise prevent injury healthy living

Reduce injury, and be more comfortable, by becoming flexible by stretching daily. Keep your muscles and joints loose to tackle the day.

Moderate Cardio

Moderate cardio aerobic exercises lawnmower walk bike tennis yoga

Moderate Cardio benefits can be gained from any activity that gets you to the point where you can speak the words to your favorite song, but not sing it without pausing for breath.

Intense Cardio

Intense aerobic cardio workout kayaking, running, jog, biking, stair climber, elliptical, football

Intense cardio aerobic exercise benefits can be gained from working out at the level that you have to pause for breath when you try to speak.

Strength Training


Improve your muscle and bone health, strength and your physical functional abilities.



Get the look of being serious about your body and your life. You know you are willing to work for it.

It's all about You


Cardio, Strength and Flexibility training do not have to be boring. Try yoga, Tai Chi, martial arts, soccer, football, basketball, kayaking, racing, tennis, frisbee, agility train the dog, dancing. Make it fun!

Benefits >


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