Taken from health.gov and exerciseismedicine.org

Cardiorespiratory Exercise:
Moderate intensity cardiorespiratory exercise should be performed for 150-300 minutes/week OR vigorous intensity cardiorespiratory exercise should be performed for 75-150 minutes/week.  

*Exercise shoulder be spread throughout the week.
*Additional health benefits are gained by >300 minutes/week of moderate exercise.
*It is okay to perform in 10-15 minute increments (260 studies reviewed!).

What classifies as moderate intensity exercise?  A few different scoring systems exist to gauge exercise intensity but I like the Talk Test the most.  The talk test is simple and well-proven.  If you can only say 2-3 words while exercising you are participating in moderate intensity exercise.  If you can utter 2 words or less, you are participating in vigorous intensity exercise. 

Resistance Exercise:
Muscle strengthening should be performed on 2 or more days/week for all major muscle groups
*The number of repetitions & sets differs on goals

Flexibility Exercise:
Should be performed for every major muscle-tendon group on 2 or more days/week.  This includes a 30- 60 second hold for each muscle group.  Typically, a single stretch is sufficient but okay to repeat up to 3 times per muscle group.

Neuromotor Exercise (balance, agility, coordination, gait): 
Balance exercises is recommended for older individuals for 20-30 minutes on 2-3 days/week. The benefits of this type of exercise is not well proven in younger individuals.

*If you are not currently exercising and wish to begin an exercise program you should consult with your physician to discuss your readiness and t

he need for additional screening.  

Exercise in Older Adults

Cardiorespiratory Exercise & Resistance Exercise:
When possible, older adults should follow the same guidelines as younger adults.  If unable to fulfill the guidelines, they should seek to participate in exercise as much as their body allows and should avoid inactivity.  Older adults should recognize how chronic conditions affect their ability to participate in exercise and modify accordingly.  They should also add balance and agility exercises to their weekly exercise regimen.

*If you are not currently exercising and wish to begin an exercise program you should consult with your physician to discuss your readiness and the need for additional screening.   

Exercise Guidelines for Adults