January 2010 
 
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We hope this note finds you continuing to do well and living your valued life. The article below, by Nicole DeHaan, one of The Pain Center's physical therapists, can help you maximize your ability to function
Physical Activity and Public Health in Adults
Recommendation from the American College of Sports Medicine (ACSM) and the American Heart Association (AHA)
 
As a new year arrives, many of you are setting out to successfully fulfill a New Years' Resolution, and one of the most common of these is to exercise. So we would like to help you be successful by reviewing the latest recommendations for proper exercising from the ACSM and AHA. The next 3 newsletters will review guidelines established for aerobic activity, muscle-strengthening activity, flexibility activity, and balance exercises for healthy adults and older adults. We will also summarize preventive or therapeutic recommendations for such conditions as osteoporosis, coronary artery disease, cardiovascular disease, hypertension, type 2 diabetes, high cholesterol, stroke, and osteoarthritis. 
 

Recommendations for Healthy Adults, 2007

American College of Sports Medicine/American Heart Association

Aerobic Activity

Frequency

Intensity

Duration

A minimum of 5d/wk for moderate intensity, or a minimum of 3d/wk for vigorous intensity

Moderate intensity between 3.0 and 6.0 METS; vigorous intensity above 6.0 METS

Accumulate at least 30 min/day of moderate-intensity activity, in bouts of at least 10 min each; continuous vigorous activity for at least 20 min/day

Muscle-Strengthening Activity

Frequency

Number of Exercises

Sets and Repetitions

At least 2 days/wk

8-10 exercises involving the major muscle groups

8-12 repetitions

Haskell W.L., I. M. Lee, R. R. Pate, K. E. Powell, S. N. Blair, B. A. Franklin, C. A. Macera, G. W. Heath, P. D. Thompson, and A. Bauman. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med. Sci. Sports Exerc. 39:1423-1434, 2007.
 
 
 

Recommendations for Older Adults, 2007

Applies to all adults aged 65+ years, and to adults aged 50-64 years with clinically significant chronic conditions or functional limitations that affect movement ability, fitness, or physical activity

American College of Sports Medicine/American Heart Association

Aerobic Activity

Frequency

Intensity

Duration

A minimum of 5d/wk for moderate intensity, or a minimum of 3d/wk for vigorous intensity

Moderate intensity at a 5 to 6 on 10-point scale; vigorous intensity at 7 to 8 on 10-point scale

Accumulate at least 30 min/day of moderate-intensity activity, in bouts of at least 10 min each; continuous vigorous activity for at least 20 min/day

Muscle-Strengthening Activity

Frequency

Number of Exercises

Sets and Repetitions

At least 2 d/wk

8-10 exercises involving the major muscle groups

10-15 repetitions

Flexibility/Balance

At least 2 d/wk flexibility; for those at risk for falls, include exercises to maintain or improve balance

Nelson, M. E., W.J. Rejeski, S. N. Blair , P. W. Duncan, J. O. Judge, A. C. King, C. A. Macera, C. Castaneda-Sceppa. Physical activity and public health in older adults: Recommendation from the american college of sports medicine and the american heart association. Med. Sci. Sports Exerc., Vol. 39, No. 8, pp. 1435-1445, 2007.
 
 
These are guidelines, only. If you have questions or experience difficulty, please contact a physician or a physical therapist. Look for our upcoming newsletters that will discuss recommendations for the chronic conditions listed earlier.
 
Finally, good luck to you in your exercise endeavors, and remember the most important thing is to simply keep your body moving.
 
News & Updates
 
Listen to the audio clips of Dr. O'Connor discussing the importance of focusing on valued living while in pain and one of our graduate successes (from the WGVU Morning Show with Shelly Irwin).
 
More than the programs ...
At The Pain Center, all of our doctor's and therapists see patients outside of the programs. If you have a new injury, significant stressor, severe pain flare-up or need to adjust your home exercise program - come back to the team that you trust. We're happy to help.
 
Have a question about a flare up?
You are still a part of The Pain Center family. If you ever have a question, please give us a call at 616.233.3480 and we'd be happy to answer it.
 
 
Sincerely,

Nicole DeHaan, PT
Physical Therapist 
The Pain Center at Mary Free Bed Rehabilitation Hospital
In This Issue
Physical Activity Recommendations
News & Upates
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