Here's How - The Guidelines - ADULTS OVER AGE 65(or adults 50-64 with chronic conditions, such as arthritis)
Many of you have questions about how much exercise you should be getting in order to gain benefit. The following information was stolen directly from the American College of Sports Medicine website. These guidelines were established by ACSM in partnership with the American Heart Association. For more information, you can log on to the American College of Sports Medicine website by going to my links page and clicking on their name line.
Do moderately intense aerobic exercise 30 minutes a day, 5 days a week OR
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
AND
Do 8 to 10 strength-training exercises, 10-15 repetitions of each exercise 2-3 times per week
AND
If you are at risk of falling, perform balance exercises AND
Have a physical activity plan.
Both aerobic and muscle-strengthening activity is critical for healthy aging.
Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.
Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.
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