Aerobic - 150 minutes of moderate intensity physical activity per week or 75 minutes of vigorous intensity physical activity per week or a combination of the two. Note that this does not have to be structured exercise *. More benefits can be gained by increasing moderate or vigorous physically active time to 300 minutes per week.

Strength - Muscle strengthening physical activities that target major muscle groups 2 or more days per week *. Due to neural adaptations, strength gains can develop quickly at first as the CNS becomes more efficient like the LN.

Mobility - Optimize movement and performance by increasing range of motion in joints, surrounding muscles, and connective tissues. *. Sedentary behaviors can change our connective tissues and limit resting joint ranges of motion leading to poor posture at rest and during activity

Balance - Multicomponent exercises that increase functional balance and strength can increase functional capacity and prevent falls. *. Falls are more dangerous in those 65 years and over so incorporating this into your routine now will have compounding effects in the decades to come, just like stacking SATs.

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