The U.S. Department of Health and Human Services has declared a new initiative and guidelines to move more and sit less. Any activity is better than none, but for substantial health benefits adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes of vigorous aerobic activity. The Centers for Disease Control and Prevention, found that only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active.
AS WE AGE
The U.S. Department of Health and Human Service recommends adults to maintain a weekly, multicomponent physical routine that includes strength, endurance, balance, and stretching with a goal of improving health and functional levels. Remember to always consult with your doctor or a fitness professional to determine how to proceed with an exercise regimen.
With muscle strength beginning to decline roughly 5-8% for those between the ages of 30 to 50 years old due sitting for eight hours a day at work, commuting in the car for two hours, plus, sitting down for meals. Strength, or resistance training, has proven to be essential in all ages in order to keep the metabolic rate going, weight training is highly recommended two to three times per week.
In addition to strength training, the American Heart Association recommends at least 30 minutes of aerobic/endurance activity 5 times per week to preserve heart health and maintain a healthy weight as we age with activities such as cycling, walking, Zumba and swimming. While yoga and pilates are a fantastic way to strengthen the core while working on flexibility and balance, essential to help prevent falling at an older age.
Not only is changing up your routine essential for your physical health as you age, it has been recently released by the NIA-supported study, from the University of Wisconsin led by Dr. Ozioma Okonkwo, that even moderate physical activity may increase metabolism in brain regions important for learning and memory.
No matter which way you decide to change up, or start, a fitness routine – the important thing is that you get out there and move!!
American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. Available at: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Centers for Disease Control and Prevention. CDC Behavioral Risk Factor Surveillance Survey.Available at: http://www.cdc.gov/brfss/.
Department of Health and Human Services. Physical Activity Guidelines for Americans. Available at: https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html
Dougherty RJ, et al. Moderate physical activity is associated with cerebral glucose metabolism in adults at risk for Alzheimer’s disease. Journal of Alzheimer’s Disease. 2017;58:1089–1097.