Experts issue new physical exercise guidelines

Adults should engage in moderately intense exercise for at least 30 minutes five days a week or vigorous exercise at least 20 minutes three days each week, experts recommended.
Two leading health groups issued new guidelines on physical activity, updating influential recommendations issued in 1995 while also crafting advice tailored specifically for those 65 and older.
The guidelines from the American Heart Association and the American College of Sports Medicine recommend weight lifting and vigorous aerobic exercise while also being more specific on how many days a week people should work out.
The advice comes amid rising health problems stemming from sedentary lifestyles and obesity.
The new guidelines call for healthy adults to engage in moderate-intensity aerobic physical activity for at least 30 minutes five days each week, or vigorous-intensity aerobic exercise for at least 20 minutes three days a week. The guidelines also state that exercise above the recommended minimum amounts provides even greater health benefits.
Moderate-intensity aerobic activity can be a brisk walk, light jogging or other exercise that noticeably accelerates the heart rate. Vigorous-intensity exercise like jogging causes rapid breathing and a substantial increase in heart rate.
The guidelines called for weightlifting exercise to work on muscular strength and endurance, with eight to 10 different exercises on two nonconsecutive days a week.
The new guidelines offered specific advice for people 65 and older, urging them to consider lifting weights, improving their strength to prevent falls, and working on flexibility exercises and balance training.
Ailments linked to physical inactivity include cardiovascular disease, stroke, high blood pressure, diabetes, osteoporosis, obesity, colon cancer and breast cancer.