It is important for people understand that even a small amount of exercise goes a long way to improve health. The new guidelines suggested to minimize inactivity. Strength training and flexibility are as important as aerobic exercise.

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New recommendations for aerobic exercise, strength training and flexibility, for the first time include suggestions to minimize sedentary activity.

It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise. We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer.

The new exercise guidelines have to offer to all whether one is a gym rat or a couch potato. It published the new recommendations for the optimum amount and type of exercise necessary to maintain good health. The bottom line, is that even a little exercise is better than nothing. A program of regular exercise – beyond activities of daily living – is essential for most adults.

In addition to 150 minutes per week of at least moderate exercise for optimum heart and lung health, adults should train each major muscle group two or three days each week using a variety of exercises and equipment.

Neuromuscular exercise to improve co-ordination, gait, agility and flexibility exercises like muscle stretching for improving range of motion, should be done two or three times a week.

Reference: http://www.tc.columbia.edu/news/article.htm?id=8115