Exercise and Health: A Guide to Safe and Effective Training

Physical exercise is the key to a healthy life. But how much exercise is enough and how can you train safely?

How much exercise do you need?

• A minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week, or a combination of both, is recommended.

• For additional benefits, a gradual increase in exercise up to 300 minutes of moderate intensity or 150 minutes of vigorous exercise per week is recommended.

• Periodic assessment and counseling are important to ensure progress and proper implementation of the program.

• Four to five exercise sessions per week is preferable, with the ideal goal of daily exercise.

Cardiovascular assessment and exercise for over 35 years of age:

• For people with low to moderate cardiovascular risk, a cardiac evaluation is not required prior to exercise.

• For athletes, a cardiac examination with family history and ECG is recommended.

• In persons at high or very high cardiovascular risk, an evaluation with maximal stress test is recommended prior to vigorous exercise.

• Persons at very high cardiovascular risk may need specific tests (such as coronary CT angiography) before participating in vigorous exercise.

Cardiovascular evaluation and exercise for those over 65 years of age:

• In healthy older adults over 65 years of age, at least 150 minutes of moderate-intensity aerobic exercise per week is recommended.

• For people at risk of falls, strength and balance exercises are recommended at least 2 times per week.

• In sedentary persons 65 years of age or older, participation in vigorous exercise requires a thorough clinical evaluation.

• Asymptomatic older athletes with low to moderate cardiovascular risk may continue with vigorous exercise or competitive sports.

Don't forget that exercise is an investment in your health! Find the right intensity and duration for you and follow a safe and active lifestyle.