UPDATED RECOMMENDATIONS FOR THE 16-64 YEAR OLD POPULATION, AND COMPANION RECOMMENDATIONS FOR AGES 65 AND OLDER WERE RELEASED IN AUGUST OF LAST YEAR, 2007
It is important to remember that these are MINIMUM recommendations: if you or your doctor feel that you have a physical impairment or a functional limitation, it will take more effort, time, and patience on your part to return you to full functionality. All professionals are in agreement, however, that waiting til you are in residential or long term care, is a HUGE MISTAKE.
The scientists who put together the recommendations could not be more clearer, when they state that “regular physical activity, including aerobic activity, and muscle strengthening activity, is essential for healthy aging”. They went on to use the word “critical” to describe the importance “for healthy aging”. In addition, “strength training is especially (important) for older adults, as it prevents loss of muscle mass, and bone”.
The new American College of Sports Medicene and American Heart Association guidelines released on August 1, 2007 formally endorse strength training. The guideline is 8-10 types of strength training exercises, 10-15 repetitions, 2-3 sessions per week.
Also confirmed: that 30 minutes of aerobic exercise that you are supposed to be getting every day, can be broken into three ten minute increments. The guidelines recommends for aerobic exercise ( 65 % of maximum heart rate):
- 5 days, moderate intensity for 30 minute sessions OR
- 3 days, intense aerobic for 20 minute sessions.
There is also additional emphasis on flexibility : however a leading researcher Jessie Jones, the co-director of Cal State Fullerton’s Center for Successful Aging, and a pioneer in establishing senior fitness testing data, and guidelines felt that the existing science supports that balance and mobility training should be “part of the core recommendations for everyone” The recommendations only suggest balance training for individuals at risk of falling: most middle age adults of above average fitness would be shocked to find out just how challenged their balance has become, as a result of muscular disuse. Flexibility work is an everyday investment: take ten extra minutes to stretch the major muscle groups : spend 10-30 seconds for each stretch.
There is enough evidence that we must get out walking, strength train, work daily on our flexibility and balance: Jones and others feel very strongly that there has to be a “huge surge in public awareness” about these components”. “with every increasing decade of age, people become less and less active; but the research proves that with every increasing decade, exercise becomes more important in terms of quality of life, independence, and having a full life”.
The lead author of the recommendations, Miriam Nelson, Phd, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University in Boston had this to say “ Americans are not on the right path.
The recommendations strongly suggest that an individual work with a provider to develop an activity plan. After screening from a physician, an exercise specialist can evaluate health risks, activity limitations, risk of falls, baseline ability and fitness level: then a well developed and personalized plan is implemented for the individual.
