By Melissa Rich, Program Director, Meadows Mennonite Retirement Community and Meadows at Mercy Creek; and Lauren Kriz, National Wellness Director, Rehabcare
In 2008, the U.S. Department of Health and Human Services (HHS) issued the Physical Activity Guidelines for Americans. This document was the first of its kind. The development took place when HHS Secretary Mike Leavitt appointed an external scientific advisory committee to develop the report. The major research findings describe the benefits of regular exercise to be the following:
- Regular physical activity reduces the risk of disease.
- Some physical activity is better than none.
- Increases in physical activity through higher intensity, greater frequency, and/or longer duration create greater benefits in most health outcomes.
- At least 150 minutes a week of moderate intensity physical activity is needed to achieve most health benefits.
- Cardiovascular endurance and muscle strengthening are beneficial.
- The health benefits of physical activity occur for people with disabilities.
- The benefits of physical activity outweigh the slight chance of adverse outcomes.
The guidelines have a chapter specifically written for older adults, aged 65 and older. Older adults have a varied level of physical function. It is the most inactive population, and with inactivity and age comes declines in physical fitness. Therefore, some older adults can run for miles, while others struggle walking two blocks. It is important to modify activity to meet the needs of the individual and their current level of activity. The Physical Activity Guidelines focus on three key areas for older adults: aerobic endurance, muscle strengthening, and balance activities.
Aerobic activity can be described as moving large muscle groups in a rhythmic pattern for a sustained period of time. Examples include walking, using a recumbent stepper, dancing, and group fitness classes. Participating in aerobic exercises increases the heart rate to meet the demands of the body, which make the cardiovascular system stronger and fit. As you begin an aerobic program, you should consider frequency, intensity, and time per session, as well as total time per week. Below are key points for aerobic activity:
- Aim for 150 minutes of activity per week. The activity can be split into 10 minute sessions, and should be spread out over the entire week (at least 3 days per week).
- If you cannot do 150 minutes per week of moderate-intensity activity due to a chronic condition, complete as much as your condition allows.
- Greater amounts of activity will equal greater health benefits.
- The level of effort for activity should be determined by the current level of fitness. Moderate intensity activity would be rated as a five or six on a scale of zero to ten, where zero is sitting and ten is the greatest effort possible.
- Understand how a chronic condition may impact your ability to safely exercise.
Strength training exercises are activities that involve major muscle groups, such as muscles of the hips, legs, chest, back, and shoulders. Strength training makes your muscles do more work than they are used to. Examples include lifting weights, body weight exercises, and climbing stairs. Below are the key points:
- Strength training should be done at least two days per week.
- Enough repetitions should be done so it becomes difficult to do another without help. Eight to twelve repetitions of two to three sets are typical.
Older adults are at increased risk for falls if they have had a fall in the past, or have trouble walking. Research has shown that it is possible to reduce the risk of falls in individuals who participate in programs that include balance and strength training for 90 minutes a week, plus walking for one hour a week. Balance exercises may include backward walking, sideways walking, heel walking, and standing from a seated position. Balance exercises should be done at least three days per week.
Great care should be taken when beginning an exercise program. Older adults with chronic conditions should consult with their health care provider before they begin. In addition, physical activity should be increased gradually. It may take months for older adults with a low level of fitness to meet their activity goals. Exercising with others, or with a qualified professional, may help provide motivation and reassurance. Regardless of how you begin an exercise program, set realistic expectations, and make it enjoyable.
For more information about senior living, you may contact Meadows Senior Director of Marketing Holly Hall at 309-268-1501. Meadows offers a full range of senior living options—Independent Living, Independent Living-PLUS, Assisted Living, Memory Care, Skilled Nursing Care, and Rehab Therapy—with two locations: Meadows Mennonite Retirement Community, in Chenoa, and Meadows at Mercy Creek, in Normal.
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