People who perform more formal exercise can accumulate this daily total through a variety of recreational or sports activities. People who are currently sedentary or minimally active should gradually build up to the recommended goal of 30 minutes of moderate activity daily by adding a few minutes each day until reaching their personal goal. Developing muscular strength and joint flexibility is also an important component for an overall activity program to improve one's ability to perform tasks and to reduce the potential for injury. Upper extremity and resistance training can improve muscular function, and evidence suggests that there may be cardiovascular benefit, especially in older patients or those with underlying cardiovascular disease. Resistance training may contribute to better balance, coordination and agility, which may help prevent falls in the elderly.
Physical activity has risks as well as benefits.
The most common adverse effects of activity are related to musculoskeletal injury and are usually mild and self-limited. The risk of injury increases with increased intensity, frequency and duration of activity and is also dependent on the type of activity. Because the risks of activity are very low compared with the health benefits, most adults do not need medical consultation or pretesting before starting a moderate-intensity physical activity program. However, a medical evaluation should be performed in people with cardiovascular disease and in men over 40 and women over 50 years of age with multiple cardiovascular risk factors who contemplate beginning a program of vigorous activity. An increase in physical activity appears to benefit those with clinically significant cardiovascular disease, including a history of myocardial infarction, angina pectoris, peripheral vascular disease and congestive heart failure.