Do you wish to start getting physically active but not sure how? Here are some recommended international guidelines.
1️⃣ Young and older adults alike, should aim for 150 minutes of moderate-intensity aerobic activity per week.🏃🏊♀️ A simple way to measure the intensity of the activity is via a talk test. If you are able to talk but unable to sing, then likely you are exercising at moderate intensity. Benefits of aerobic exercise include reducing the risk of developing chronic diseases such as heart disease, high blood pressure, and type 2 diabetes; improving mental health and cognition. 🧠
2️⃣ Strength or resistance type exercises should be done on at least 2 non-consecutive days of the week. Major muscle groups should be targeted, aiming for 2-4 sets of 8-12 repetitions per muscle group. Start with a light weight or resistance before progressing gradually to heavier weights. As we get older, our bones and muscles become weaker due to the natural ageing process. We can counter this with strengthening exercises.🏋️
3️⃣ As for flexibility, daily stretching is best to reduce muscle tension or soreness, and improve posture. There are many types of stretching but in general, simple stretches should be held gently for at least 10-30 seconds, and repeated 3-5 times. 😌
4️⃣ Balance training is less known but is also important as we get older. It can be incorporated into other workouts, taking up 10-15 mins, 2-3 times a week. They should be safe to do, yet challenging and mimic daily movements. This will help to improve coordination, prevent falls and promote independence in older adults. 🤸
These guidelines can be applied even to those with medical conditions, once cleared by your Doctor. The intensity and progression of exercise however, needs to be adjusted and be specific to each individual. Reach out to your physiotherapist or call us at 82182905🤳 / 62620970📞 to arrange an appointment!
📝1. Designing Balance Exercise Programs for Older Adults. (n.d.). ACE Fitness. Retrieved August 4, 2021, from https://www.acefitness.org/certifiednewsarticle/687/designing-balance-exercise-programs-for-older-adults/
📝2. Stretching and Flexibility Guidelines Update. (2021). ACSM. https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2021/03/18/stretching-and-flexibility-guidelines-update
📝3. Artese, A. (2018). Planning the Perfect Fitness Week. ACE Fitness. https://www.acefitness.org/education-and-resources/professional/expert-articles/7166/planning-the-perfect-fitness-week/
📝4. Physical Activity Guidelines Resources. (n.d.). ACSM. Retrieved August 4, 2021, from https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines
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