In 2007 the American Heart Association in association with the American College of Sports Medicine, issued recommendations for physical activity in older adults, age 65 and older, as well as for those 50 and older with chronic conditions that limit their fitness. The recommendations cover aerobic activity, muscle strengthening, and balance and flexibility training.
Aerobic Exercise
The AHA recommends that older adults get at least 30 minutes of moderate intensity aerobic activity five days per week, or 20 minutes of vigorous activity three days per week. Moderate activity is about a 5 or 6 on a scale of 0-10, enough to notice an increase in breathing and heart rate. Vigorous activity is about a 7 or 8, with large increases in breathing and heart rate. These exercise sessions should be performed in addition to daily activities such as shopping and cooking.
Resistance Exercise
The AHA also recommends that older adults develop muscular strength with resistance training, advising eight to 10 exercises to strengthen the major muscle groups on two or more non-consecutive days per week. Choose weights that allow for 10 to 15 repetitions of each exercise, so that the level of effort feels moderate to high. Muscle strengthening activities can include both weight lifting exercises and body weight calisthenics.
Flexibilty and Balance Training
In addition, the AHA recommends that older adults practice flexibility training at least 10 minutes per day on two or more days per week. This should allow time for static stretching of the major muscle groups, holding each stretch for about 10 to 30 seconds, with three to four repetitions of each stretch. Ideally, they recommend practicing a stretching routine every day that you also engage in aerobic and muscle strengthening exercise. To prevent falls, the AHA also recommends practicing balance exercises.
Further Recommendations
For older adults with medical conditions that limit the ability to exercise safely, the AHA recommends maintaining an appropriate level of physical activity to avoid becoming sedentary. Older adults should increase physical activity gradually, focus on moderate activity rather than all-out effort and exercise safely to prevent the risk of injuries and other health complications. Additionally, according to a 2002 AHA scientific statement, those over 75, especially those suffering from other health conditions such as arthritis or pulmonary disease, may require further modification of their exercise program.
References
- "Circulation"; Physical Activity and Public Health in Older Adults: Recommendation from the American College of Sports Medicine and the American Heart Association; Miriam E. Nelson, et al.; August, 2007
- "Circulation"; Secondary Prevention of Coronary Heart Disease in the Elderly (With Emphasis on Patients >75 Years of Age): An American Heart Association Scientific Statement; Mark A. Williams, et al.; April, 2002
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