221119 Adult exercise guidelines by Danny M. O’Dell MA., CSCS
Please excuse me for not promptly following up with this topic. I got thoroughly buried when it first went out in April of 2019 and when I realized what had happened the posts were already into November of 2019.
Nonetheless, here is the full post
Inactivity diminishes a person’s ability to lead a healthy productive life and living a long time doesn’t mean much if you aren’t able to enjoy it. Avoiding the sedentary lifestyle is easier than it may appear. Simply get moving.
You don’t have to be an elite world class athlete to reap the benefits of being healthy. As the saying goes, any amount of activity is better than none, but in my humble opinion, not much better.
Nonetheless doing at least 150 minutes a week of moderate intensity exercise will lead to substantial improvements in your health. Healthful results accrue by doing 75 minutes of higher intensity exercise such as strength training in the 80-100% of your one rep max or with aerobics keeping your heart rate within the 75-80 target heart rate (THR) range.
Combining these two methods of exercise on alternate days provides an ideal scenario for success. If you can’t find twenty to thirty minutes a day at a time, then do your exercises in ten-minute spurts. The results are the same according to the U.S. Department of Health and Human Services. Just spread these episodes of intense movement throughout the week until you reach the time necessary to realize the benefits of the activity.
Strength building is an important aspect of leading a healthy life. Without the strength to move your body, do the daily chores or help prevent a fall from happening you are opening yourself up for an injury.
A good exercise program consists of both aerobic and anaerobic exercise spread throughout the week on a consistent basis. Not hit or miss, but every day. Consistency counts in maintaining exercise discipline just as it does in everyday life when it comes to achieving your goals.
The previous adult guidelines apply to the older population but with a few moderate stipulations that are just for this group. If you are an older adult but are unable to do at least 150 minutes of medium intensity aerobic activity each week due to chronic health conditions then continue to do what you can do. It is far better to be a little active than none at all.
Let your physical abilities and health conditions guide your exercise response. Just don’t quit.
Exercises that help prevent falls by maintaining balance capabilities are essential to good health. Strength training keeps your muscles ready to prevent a fall should you find yourself losing your balance and beginning to fall. If you don’t have the strength to catch yourself then you will more than likely fall.
Schedule periodic discussions with your doctor to determine if the exercises you want to do are appropriate for your particular health conditions. Don’t delay going in if you have questions.
You can ride a stationary bike or use a hand device that allows you to pedal with your arms if you aren’t able to maintain your balance on a bike. Other options are to walk with a friend or joy a local fitness center.
If you decide to join a health center follow your gut instincts when it comes to the exercise program they put you on; if it doesn’t feel right don’t do it! Ask for clarification as to why you are supposed to be doing the exercises and then have the instructor demonstrate each one before you try it. If it hurts don’t do it, there are scores of other exercises that will provide a similar result.
If you decide to go it on your own plan on doing some cardio, strength training, flexibility, and balance training two to three times per week for twenty to thirty minutes a day. The thirty minutes a day is a high end number. Don’t kill yourself in these workouts. They should be enjoyable and fun to do. If not then change your program.
Most professional strength coaches or personal trainers will be more than happy to assist you, if not, go to another gym, and find someone with a little compassion. It’s not always about the membership and the money you pay to be a part of the club, it is all about getting results.