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.
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Recommendations for Healthy Adults, 2007 |
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American College of Sports Medicine/American Heart Association |
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Aerobic Activity |
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Frequency |
Intensity |
Duration |
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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 |
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Muscle-Strengthening Activity |
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Frequency |
Number of Exercises |
Sets and Repetitions |
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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.
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Recommendations for Older Adults, 2007 |
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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 |
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American College of Sports Medicine/American Heart Association |
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Aerobic Activity |
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Frequency |
Intensity |
Duration |
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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 |
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Muscle-Strengthening Activity |
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Frequency |
Number of Exercises |
Sets and Repetitions |
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At least 2 d/wk |
8-10 exercises involving the major muscle groups |
10-15 repetitions |
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Flexibility/Balance |
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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. |
