Article still under construction:
For ALL ADULTS, including older adults and adults with chronic conditions:
Move more. Sit less.
“Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. “
Aerobic activity
For substantial health benefits, adults should :
- do moderate- intensity aerobic activity at least 150 minutes to 300 minutes (2 ½ to 5 hours
- or Vigorous-intensity aerobic physical activity for 75-150 minutes (1 ¼ hours to 2 ½ hours)
- or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
“Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. ”
“ Preferably, aerobic activity should be spread throughout the week.”
Muscle-strengthening activities
“Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.”
To see full recommendations, click here. (p.4)
For OLDER ADULTS
Recommendations for ALL ADULTS apply to older adults as well. In addition:
Add:
“Multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.”
Examples include dancing, many sports, Tai-Chi, yoga, and classes designed specifically for this purpose. p 68
“Multicomponent physical activity of at least moderate intensity that is performed 3 or more times a week for a duration of 30 to 45 minutes per session, over at least 3 to 5 months, appears most effective to increase functional ability in frail older adults. Multicomponent physical activity programs are more effective than doing just a single type of physical activity.” p. 76
Adjust:
” Because older adults expend more energy than younger adults for the same task, such as walking, and because aerobic capacity declines with age, relative intensity [your subjective judgment about how hard you are working] is a better guide for older adults than absolute intensity .” p 71
You should base your level of effort (how intense the exercise is) on your own current level of fitness. p.68
Learn to use “relative intensity” to determine what is “light,” “moderate,” or “vigorous” effort (intensity) for YOU. Relative intensity is your subjective sense of how hard you are working.
Practice using a mental scale of 0 to 10 where sitting is 0 and the greatest effort possible is a 10 and notice how the physical activity is affecting your heart rate and breathing. ” p.71
“Moderate activity”
- ” On a scale of 0 to 10, where sitting is 0 and the greatest effort possible is 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in breathing rate and heart rate.” p.72
- As a rule of thumb, a person doing moderate-intensity aerobic activity can talk, but not sing, during the activity. “p 71
“Vigorous activity”
- “On a scale of 0 to 10, where sitting is 0 and the greatest effort possible is 10, vigorous-intensity activity begins at a level of 7 or 8 on this scale and produces large increases in a person’s breathing and heart rate.” p.72
- A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath.” p.71
Adjust:
All adults including older adults should adjust for chronic conditions
“Older adults with chronic conditions should understand whether and how their conditions
affect their ability to do regular physical activity safely.” p.68
“Adults with chronic conditions should be under the care of a health care provider. People
with chronic conditions can consult a health care professional or physical activity specialist
about the types and amounts of activity appropriate for their abilities and chronic conditions.” p81
Adjust:
Do your best. Focus on what you CAN do!
“When older adults [or adults with chronic conditions] cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow. p.68 “Avoid an inactive lifestyle!” p. 76
Use your I-SSEE skills to reset your path and renew your health. It’s never too late! *
* Don’t believe it’s never too late? Go to Aging Inspiration! (insert link)
