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
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