Relative Levels of Impact Loading Activities:
| Lowest Level: | Bike, Elliptical Trainer, Stairmaster, Nordic Tack, Swimming, Golf, Ballroom Dancing, Water Aerobics, Tai Chi |
| Moderate Level: | Walking, “low-impact” aerobics, Doubles Tennis, Speed Walking, Hiking, Horseback Riding, In-line Skating, and Downhill Skiing |
| High Level: | Running, Ball & Racquet Sports, Water Skiing, Martial Arts, Singles Tennis, Competitive Running |
Guidelines:
| Stretch and warm-up before exercise
“Low-impact” and cross training Gradual increase in conditioning program Cool-down after exercise Caution with: Squats, lunges, knee extension exercises |
Recommendations:
| Frequency: 3 to 5 days per week
Intensity: 50 to 85% maximum rate Duration: 20 to 60 minutes of continuous activity Mode of Activity: Activity that uses large muscle groups Resistance or Strength Training: Minimum of 2 to 4 sessions per week |
(From the American College of Sports Medicine and to review with your internal medicine/primary care physician)