Typical aerobic exercise program for obese adults
| Week | Frequency | Exercisea | Duration |
|---|---|---|---|
| 1–2 | 5 days per weekb | Walking or stationary bicycle | 10 minutes per day total |
| 3–4 | 5 days per week | Walking or stationary bicycle | 20 minutes per day totalc |
| 5–6 | 5 days per week | Walking or stationary bicycle | 30 minutes per day totalc |
| 7–8 | 5 days per week | Walking or stationary bicycle | 40 minutes per day totalc |
| 9–10 | 5 days per week | Walking or stationary bicycle | 50 minutes per day totalc |
| > 10 | 5 days per week | Walking or stationary bicycle | 60 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.