American Heart Association Exercise Guidelines
The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) released updated physical activity guidelines in 2007. These guidelines outline exercise recommendations for healthy adults and older adults
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week or
Do vigorously intense cardio 20 minutes a day, 3 days a week and
8 to 10 strength-training exercises (weights), 8-12 repetitions of each exercise, twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, but still being able to carry on a conversation.
To lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be needed.
The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Here are some Tips for success
Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation is all you need to live a more active, healthier life.
Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.
Starting an exercise program can sound like a daunting task, but just remember that your main goal is to boost your health by meeting the basic physical activity recommendations
Choose activities you enjoy, such as swimming, biking, or playing basketball with friends to get your daily physical activity. If you need variety of activities to stay motivated, combine a few.
Physical activity can be accumulated through a variety of activities, not just running. Walking is a great way to do moderate-intensity physical activity.
Guidelines for adults over age 65 (or adults 50-64 with chronic conditions, such as arthritis)
Do moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, with 10-15 repetitions of each exercise twice to three 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.
Although the guidelines for older adults and adults with chronic conditions are similar to those for younger adults, there are a few key differences and points to consider.
Start, and get help if you need it. The general recommendation is that older adults should meet or exceed 30 minutes of moderate physical activity on most days of the week; however, it is also recognized that goals below this may be necessary for older adults who have physical impairments or functional limitations.
Functional health is an important benefit of physical activity for older adults. Physical activity contributes to the ease of doing everyday activities, such as gardening, walking or cleaning the house.
Strength training is extremely important. Strength training is important for all adults, but especially so for older adults, as it prevents loss of muscle mass and bone, and is beneficial for functional health.
If you can exceed the minimum recommendations, do it! The minimum recommendations are just that: the minimum needed to maintain health and see fitness benefits. If you can exceed the minimum, you can improve your personal fitness, improve management of an existing disease or condition, and reduce your risk for health conditions and mortality.
Flexibility is also important. Each day you perform aerobic or strength-training activities, take an extra 10 minutes to stretch the major muscle and tendon groups, with 10-30 seconds for each stretch. Repeat each stretch three to four times. Flexibility training will promote the ease of performing everyday activities.
I want to leave you with a brief summary:
Exercise daily
Push yourself daily
Finish tired
Stop at any sign of swelling, inflammation or pain
Never exercise when you are sick
Good luck and good health.
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