TABLE 1

Typical aerobic exercise program for obese adults

WeekFrequencyExerciseaDuration
1–25 days per weekbWalking or stationary bicycle10 minutes per day total
3–45 days per weekWalking or stationary bicycle20 minutes per day totalc
5–65 days per weekWalking or stationary bicycle30 minutes per day totalc
7–85 days per weekWalking or stationary bicycle40 minutes per day totalc
9–105 days per weekWalking or stationary bicycle50 minutes per day totalc
> 105 days per weekWalking or stationary bicycle60 minutes per day totalc

  • ↵a Continuous exercise of low to moderate intensity; if the patient prefers high-intensity interval training and can do this effectively, the duration can be halved. Other aerobic exercises that can be performed include low-impact aerobics, seated aerobics, water aerobics, swimming, treadmill, slow jogging, elliptical stepping, recumbent cycling, and seated stepping.

  • ↵b Preferably on days not doing resistance exercises.

  • ↵c Can be done in 10-minute increments.