The American College of Sports
Medicine ( ACSM) and the
American Heart Association have
recently issued updated
recommendations regarding
physical activity and public
health. Here is a summary of the
recommendations:
All healthy adults aged 18- 65
years
need moderate- intensity aerobic
(endurance) physical activity
for a
minimum of 30 minutes on five
days
a week or vigorous-intensity
aerobic
physical activity minimum of 20
minutes three days a week.
1.
Combinations of moderate and
vigorous intensity activity can
be
performed to meet this
recommendation.
2. The 30-minute minimum can be
reached by accumulating exercise
bouts lasting 10 or more
minutes.
3. Every adult should per form
activities
that maintain or increase
muscular
strength and endurance a minimum
of two days a week.
4. For older adults over
the age of 65,
moderate intensity
aerobic activity involves a
moderate
level of effort relative to an
individual’s aerobic fitness.
On a 10 point scale,
where “0” is sitting and “10” is
all-out
effort , moderate intensity is a
5 or 6 and
produces noticeable increases in
heart rate and breathing.
Emphasis
should be placed on activities
that
maintain or improve flexibility
as
well as balance.
Muscle strengthening
activity is recommended
a minimum of two days a
week using moderate to
light weights and
performing 10-15
repetitions for each
exercise.
5. Persons who wish to further
improve
their personal fitness, reduce
their risk
for chronic diseases and
disabilities, or
prevent unhealthy weight gain
may
benefit by exceeding he minimum
recommended amounts of physical
activity.
Source: Cooper Wellness Insider
/ Material adapted from American
College of Sports Medicine
|
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