Feature Articles: Food, Fitness and
Exercise
New physical activity recommendations
Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension
The American College of Sports Medicine and the American Heart Association have released their 2007 recommendations for physical activity. These guidelines have been revised from the last update in 1995. Their goal is to help people live more active and healthy lives.
The basic guidelines for healthy adults age 65 and younger
is: do moderate intensity aerobic activities 30 minutes a
day, 5 days a week OR do vigorous intensity aerobic activity
20 minutes a day, 3 days a week. Also, the new
recommendations encourage doing 8-10 strength training
exercises of 8 to 12 repetitions of each exercise, twice a
week. The 30-minute guidelines is only for those with a goal
of reducing the risk for chronic diseases. If weight loss is
the goal, 60 to 90 minutes of activity may be necessary.
The previous recommendations stated “most days of the week”
for activity, but the new guidelines clearly define the
recommended number of days per week. Strength and muscle
training activities have been added to the recommendation as
well. Intensity is also better defined. Moderate-intensity
means that you are breaking a sweat and increasing your
heart rate, but can still carry on a conversation during
activity, but it is more difficult. Vigorous activity raises
your heart rate higher and makes carrying on a conversation
pretty difficult.
You can mix the moderate intensity and vigorous intensity
activities on different days of the week. The activity can
also be done in shorter bouts, but no less than 10 minutes
per bout. Choose activities you enjoy, and get family
members or friends involved. If you have any underlying
health conditions, consult with a physician before beginning
an exercise program.
The guidelines for those over age 65 vary somewhat. The
aerobic activity recommendations are the same for both age
groups. The strength training guideline is to do 8-10
strength training exercises, 10 to 15 repetitions, two to
three times per week. Also, if adults are at risk for
falling, they should perform balance activities and use a
health professional to make a physical activity plan.
Functional health (the ease of doing normal daily activities
such as grocery shopping or gardening) and strength training
are very important components of an activity program for
older adults. Stretching and flexibility is also a much
needed component and can usually be done on days with
strength training.
Start slow and build up to the recommendation durations and
intensities. Everyone reacts differently to physical
activity, so it’s important to listen to your body. Include
days of rest to let the body recover and recuperate.
Remember to participate in activities you enjoy and have
fun!
For more information contact contact Melissa Bess at 573-346-2644 or email at bessmm@missouri.edu.
Last update: Tuesday, May 05, 2009
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