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⭐️Cardiorespiratory Exercise⭐️

1) Adults should get at least 150 minutes of moderate-intensity exercise per week

2) Exercise recommendations can be met through 30-60 minutes id moderate intensity exercise 5 days a week, or 20-60 minutes of vigorous-intensity exercise 3 days week.

3) One continuous session, and multiple shorter sessions (of at least 10 minutes), are both acceptable to accumulate the desired amount of daily exercise.

4) Gradual progression of exercise time, frequency and intensity is recommended for best adherence and lowest injury risk.

5) People unable to meet these minimums can still benefit from some activity.

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➡️Benefits of Regular Physical Activity and/or Exercise⬅️

Improvement in Cardiovascular and Respiratory Function

■ Increased maximal oxygen uptake resulting from both central and peripheral adaptations

■ Decreased minute ventilation at a given absolute submaximal intensity

■ Decreased myocardial oxygen cost for a given absolute submaximal intensity

■ Decreased heart rate and blood pressure at a given submaximal intensity

■ Increased capillary density in skeletal muscle

■ Increased exercise threshold for the accumulation of lactate in the blood

■ Increased exercise threshold for the onset of disease signs or symptoms

( e.g., angina pectoris, ischemic ST-segment depression, claudication)

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➡️Other Benefits⬅️

■ Decreased anxiety and depression

■ Improved cognitive function

■ Enhanced physical function and independent living in older individuals

■ Enhanced feelings of well-being

■ Enhanced performance of work, recreational, and sport activities

■ Reduced risk of falls and injuries from falls in older individuals

■ Prevention or mitigation of functional limitations in older adults

■ Effective therapy for many chronic diseases in older adults