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Physical Activity and Public Health in Adults
(Part 2)
Recommendation from the American College of Sports Medicine (ACSM) and the American Heart Association (AHA)
In continuation of our last newsletter, we hope your exercise endeavors are proving successful thus far. We hope to further motivate you if you have been diagnosed with the following conditions, but also to see how exercise can also help to prevent these them.
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Recommendations for Bone Health and Osteoporosis, 2004 |
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A Report of the Surgeon General |
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Aerobic Activity |
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Frequency |
Intensity |
Duration |
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A minimum of 3 d/wk |
Begin slowly and work up to 60 to 85% of maximal heart rate |
Accumulate at least 30 min/day of moderate-intensity physical activity on most, preferably all, days of the week; those who have been inactive should start with 5-10 min of activity per day |
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Muscle-Strengthening Activity |
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Frequency |
Number of Exercises |
Sets and Repetitions |
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2-3 d/wk for strength training |
A progressive program of weight training that uses all muscle groups |
Sufficient intensity to improve muscle strength; increase amount of weight lifted gradually over time |
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Flexibility/Balance |
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Include balance training in overall exercise program |
US DEPARTMENT OF HEALTH AND HUMAN SERVICES. Strength training among adults aged >65 years - United States 2001. MMWR 53:25-28, 2004.
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Recommendations for Coronary Artery Disease, 2001 |
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American Heart Association |
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Aerobic Activity |
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Frequency |
Intensity |
Duration |
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At least 3d/wk |
Moderate intensity at 40-60% of heart rate reserve; vigorous intensity as tolerated at 60-85% of heart rate reserve |
At least 30 min |
Fletcher, G., G. Balady, E. Amsterdam, et al. Exercise standards for testing and training: a statemtn for healthcare professionals from the American Heart Association. Circulation 104:1694-1740, 2001.
The following chart is a continuation of the recommendations for cardiovascular disease, but the information comes from a separate resource:
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Recommendations for Cardiovascular Disease, 2000 |
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American Heart Association |
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Muscle-Strengthening Activity |
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Frequency |
Number of Exercises |
Sets and Repetitions |
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2-3 d/wk |
8-10 exercises involving the major muscle groups |
1 set of 8-15 reps (may progress to >1 set) |
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Flexibiltiy/Balance |
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2-3 d/wk of flexibility exercises |
Pollock, M., B. Franklin, G. Balady, et al. AHA Science Advisory. Resistance exercise in individuals with and without cardiovascular disease: benefits, rationale, safety, and prescription: an advisory from the Committee on Exercise, Rehabiltiation, and Prevention, Council on Clinical Cardiology, American Heart Association; Position paper endorsed by the American College of Sports Medicine. Circulation 101:828-833, 2000.
These are guidelines, only. If you have questions or experience difficulty, please contact a physician or a physical therapist.
Next month's newletter will address exercise recommendations for hypertension, type 2 diabetes, high cholesterol, stroke and osteoarthritis.
We hope you continue to realize the benefits of exercise, and are motivated to proceed in your own regular exercise routine. |
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.
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