Happy New Year!

Physical Activity Guidelines for 2008

The New Year is here again and if you are like most Americans, you probably have at least one New Year’s Resolution. And, if you are like the majority of these promise-makers, your resolution is related to health and fitness. The American College of Sports Medicine and the American Heart Association have recently updated the physical activity guidelines for healthy adults and older adults from the 1995 edition. I wanted to give you an overview so you know how to start your exercise plan this year.

Guidelines for healthy adults under age 65

1. Do moderately intense cardio 30 minutes a day, five days a week
OR
2. Do vigorously intense cardio 20 minutes a day, 3 days a week and do 8 to 10 strength-training exercises, 8 to 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 may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Guidelines for adults over age 65 (or adults 50-64 with chronic conditions, such as arthritis)

1. Do moderately intense aerobic exercise 30 minutes a day, five days a week
OR
2. Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week and do 8 to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week

(If you are at risk of falling, perform balance exercises and always 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.

For the complete set of guidelines, please visit the American College of Sports Medicine’s (ACSM) website at www.acsm.org

Everyone go out and break a sweat!

Elizabeth Miller, RD, LD