Fitness Guidelines

American College of Sports Medicine: Physical Activity Guidelines for Adults (p. 8)

  • At least 150-300 minutes (2.5-5 hours) per week of moderate-intensity or 75-150 minutes (1.25-2.5 hours) a week of vigorous-intensity aerobic physical activity, or an combination of the two

  • Additional health benefits gained by going beyond 300 minutes (5 hours) per week

  • Muscle strengthening activities at moderate or more intensity, 2 or more times a week

(PDF: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf )


American College of Sports Medicine: Physical Activity Guidelines for Older Adults (p. 9)

  • At least 150-300 minutes (2.5-5 hours) per week of moderate-intensity or 75-150 minutes (1.25-2.5 hours) a week of vigorous-intensity aerobic physical activity, or an combination of the two (to match level of fitness, if 150 minutes is not possible, stay as physically active as possible)

  • Muscle strengthening activities at moderate or more intensity, 2 or more times a week

  • Balance training

(PDF: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf )

American College of Sports Medicine: Physical Activity Guidelines for Adults with Disabilities (p. 9)

  • At least 150-300 minutes (2.5-5 hours) per week of moderate-intensity or 75-150 minutes (1.25-2.5 hours) a week of vigorous-intensity aerobic physical activity, or an combination of the two*

  • Additional health benefits gained by going beyond 300 minutes (5 hours) per week

  • Muscle strengthening activities at moderate or more intensity, 2 or more times a week*

  • *In unable to meet above guidelines, engage in regular physical activity

(PDF: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf )

American College of Sports Medicine: Physical Activity Guidelines for Adults Under weekly 150 minutes (p. 62)

  • Gradually work towards goal of 150 minutes (2.5 hours) per week of aerobic activity at light- moderate intensity for short periods of time spread throughout the week

  • Increase activity gradually over weeks to months to avoid injury

  • For example, an inactive person could start with a walking program consisting of 5 minutes of walking several times each day, 5 to 6 days a week. The length of time could then gradually be increased to 10 minutes per session, 3 times a day, and the walking speed could be increased slowly

  • Muscle-strengthening activities increase gradually from 1 day a week with light to moderate effort and increase to 2 days a week or more with increasing effort

(PDF: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf )


NHS: Fitness advice for Adult Wheelchair users

  • at least 150 minutes a week of aerobic activity, plus

  • strength exercises on 2 or more days a week

  • Benefits of exercise

  • Types of exercise

    • swimming

    • sitting exercises

    • wheelchair workout

    • wheelchair sprinting – in a studio or at a track

    • using a rowing machine adapted for wheelchair use

    • wheelchair sports such as basketball, netball and badminton

Move Your Way: Activity Planner

  • Plan your physical activity to stay on track