Physical Activity Guidelines for Americans

And by the way, this is in the guidelines now.

This is in the 2018 Physical Activity Guidelines for Americans.

This was a revolutionary change in the guidelines in 2018, which said that any amount of physical activity counts, and before that, we used to think that it had to be in bouts of 10 minutes, and that was just washed away, any amount of physical activity you get.

So that's the first step in the physical domain, but you can apply that in any of these domains, the same concept.

The guidelines explicitly say these are minimum targets, so we need to take special care not to confuse the prescription as where exercise stops working.

For lifting, the 2018 Physical Activity Guidelines for Americans recommend muscle strengthening activities of moderate or greater intensity involving all major muscle groups on two or more days a week.

On how much, they say, quote, no specific amount of time is recommended for muscle strengthening.

On load, they say one set of eight to 12 repetitions of each exercise is effective, although two or three sets may be more effective.