BEFORE AND AFTER 65

Physical activity guidelines for healthy adults under age 65

Basic recommendations from American College of Sports Medicine (ACSM) and American Heart Association (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:
• Do 8-10 strength-training exercises, 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, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity might be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

How to get started?

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: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.
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 that appeal to you. Physical activity can be accumulated through a variety of activities, not just running. Walking is a great way to do moderate-intensity physical activity
Tips for meeting the guidelines
With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

• 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.
Physical activity guidelines for adults over age 65

• Basic recommendations from American College of Sports Medicine (ACSM) and American Heart Association (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:
• Do 8-10 strength-training exercises, 10-15 repetitions of each exercise twice to three times a 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. This will maximize the benefits of physical activity and ensure your safety.

How to get started?

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: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.
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 that appeal to you. Physical activity can be accumulated through a variety of activities, not just running. Walking is a great way to do moderate-intensity physical activity
Key points to the guidelines
Although the guidelines for adults over age 65 and adults with chronic conditions are similar to those for younger adults, there are a few key differences 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 threshold 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 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.

Contact BASE on info@basetraining.com Call + 34 629 086 395. site by www.virtuait.com