Organizations like the CDC and World Health Organization provide excellent guidelines for the levels of activity recommended to maintain optimal health.

Adults aged 18–64 years

• Should do at least 150–300 minutes of moderate-intensity aerobic physical activity
• Or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
• Should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
• May increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
• Should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and
• To help reduce the detrimental effects of high levels of sedentary behaviour on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

Adults aged 65 years and above

• Same as for adults 18–64; and
• As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls.

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Level 1: Building Foundation

A great starting point for anyone new to specific modalities of movement. These classes will introduce participants to principles of the method, common alignment cues, and the essentials you need for success in higher-level classes.

Take level 1 classes when you:

• Are new to this type of exercise
• Need a slower-paced class with a lot of cues from the instructor
• Need to consider physical limitations 

Level 1 classes can be described as:

• Preparatory
• Safe
• Heavy on form cueing and explaining
• Basic
• Descriptive

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Level 2 : Increasing Capacity

Take level 2 classes when you are familiar with mat work and have a basic idea of your strengths and weaknesses. You are likely thinking:

• What’s the next step?
• Level 1 classes feel easy!

Level 2 classes assume you have a basic understanding of common cues for the modality and knows when to modify for yourself when necessary.

You are encouraged to take level 2 classes when you:

• Notice you are looking at the screen less
• Are beginning to understand how to coordinate
• Can adjust quickly to variations or additions as cued by the teacher
• Understand language and cues for the class

Level 2 class can be described as:

• Moderate-paced
• Variety
• Effective

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Level 3: Advance Your Ability

At level 3 you will know level 1 and level 2 exercises well enough that you can choose to do alternative exercises when you need to, or shouldn’t do any particular exercise. 

You are encouraged to take level 3 classes when you:

• Barely need to watch the screen
• Have the breath capacity and stamina to work at a quicker pace
• Need less queuing from the instructor
• Do not need modification suggestions from the teacher/can modify exercises on your own
• Can safely do balance work on an unstable surface while changing positions
• Can flow through a workout with control and efficiency
• Are self-correcting with little effort
• Instinctively moving, or holding self with proper balance and alignment
• Moving easefully on the mat and throughout the day
• Ready to challenge yourself with more advanced variations and exercises

Level 3 class can be described as:

• Quick paced
• Demanding
• Efficient