Final answer:
The ACSM's FITT-VP guidelines recommend at least 150-300 minutes of moderate or 75-150 minutes of vigorous aerobic exercise, plus muscle-strengthening activities twice weekly, to improve health and fitness.
Step-by-step explanation:
The American College of Sports Medicine (ACSM) provides FITT-VP guidelines for exercise prescription to enhance health and cardiorespiratory fitness. FITT-VP stands for Frequency, Intensity, Time, Type, Volume, and Progression. For improved health, adults should engage in 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous-intensity exercise weekly. This should be complemented with muscle-strengthening activities on two or more days per week.
Moderate-intensity activities are those in which you can talk but not sing, while vigorous activities limit you to only a few words without pausing for breath. Benefits of following these guidelines include reduced disease risk, increased cardiovascular and muscular fitness, bone density improvements, cognitive function enhancements, and assistance with weight loss and maintenance.
The significant positive correlation between exercise and quality of life demonstrates that any amount of exercise is better than none, and increasing the activity level can aid in further health benefits and potentially increase life expectancy.