Blog home

Exercise for Adults: The Basics


So of course we know exercising is good for us. But how much? At what intensity?

Experts believe at least 150 minutes a week, or two and a half hours, of moderate-intensity exercise is ideal. Make that vigorous-intensity aerobic exercise, and you'll only need 75 minutes of activity a week. Regardless, aerobic activity should be performed for at least 10 minutes at a time. I should mention that in addition to the aerobic activity, strength conditioning activities (muscle building) should be performed at least twice a week.

What is Moderate Activity?

When you are working at a moderate intensity your breath quickens but you are not out of breath. You can talk but not sing.

What is Vigorous Activity?

When working at a vigorous intensity, your breathing is quick and deep. You can only say a few words without pausing to catch your breath.

Using Heart Rate to Gauge Activity

It's not difficult to use your heart rate to gauge activity.

First, lets find your maximum heart rate. To do that you subtract your age from 220. For example, if you are 74 your maximum heart rate is 146 (220 minus 74) - that's the maximum number your heart should beat in one minute during exercise. Moderate activity is 50 to 70%, (between 73 and 81 beats in one minute), and vigorous activity is 70 to 85% (between 81 and 124 beats in one minute).

The information above is taken from The Canadian Society of Exercise Physiology (CSEP) website. For the first time ever, CSEP has developed what a 24-hour day should look like for adults. Read here for more info.

If you are looking for assistance with an aerobic or strength conditioning program, contact Barbara Bonifacio or Ryan Mattucci to book your complimentary appointment.



Barbara Bonifacio