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Physical Activity and Public Health in Adults
(Part 3)
Recommendation from the American College of Sports Medicine (ACSM) and the American Heart Association (AHA)
This last newsletter in the series of the benefits of exercise in treatment and prevention of chronic disease will hopefully give you another positive boost for continuing with your regular exercise resolutions.
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Recommendations for Hypertension, 2004 |
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American College of Sports Medicine |
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Aerobic Exercise |
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Frequency |
Intensity |
Duration |
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Most preferably all days per week |
Moderate intensity at 40-60% of VO2MAX reserve (vigorous intensity acceptable for selected adults) |
Accumulate 30-60 min/day of moderate-intensity activity in bouts of at least 10 minutes each |
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Muscle-Strengthening Activity |
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Frequency |
Number of Exercises |
Sets and Repetitions |
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2-3 day/wk |
8-10 exercises involving the major muscle groups |
1 set of 8-15 reps (more than one set acceptable for selected adults) |
AMERICAN COLLEGE OF SPORTS MEDICINE. Position Stand. Exercise and hypertension. Med. Sci. Sports Exerc. 30:975-991, 1998.
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Recommendations for Type 2 Diabetes, 2004 |
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American Diabetes Association |
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Aerobic Exercise |
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Frequency |
Intensity |
Duration |
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At least 3 days/wk with no more than 2 consecutive days without activity |
Moderate intensity at 50-70% of HR MAX; vigorous intensity of >70% HR MAX |
At least 150 min/wk of moderate-intensity and/or at least 90 min/wk of vigorous intensity |
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Muscle-Strengthening Activity |
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Frequency |
Number of Exercises |
Sets and Repetitions |
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3 days/wk |
All major muscle groups |
Progress to 3 sets of 8-10 reps; use a weight that cannot be lifted >8-10 times |
US DEPARTMENT OF HEALTH AND HUMAN SERVICES. Bone Health and Osteoporosis: A Report of the Surgeon General, Rockville, MD: US Department of Health and Human Services, Office of the Surgeon GEneral, 2004.
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Recommendations for High Cholesterol, 2001 |
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National Cholesterol Education Program and 2000 Dietary Guidelines |
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Aerobic Exercise |
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Frequency |
Intensity |
Duration |
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Most days of the week, preferably daily |
Moderate Intensity |
At least 30 min/day |
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Muscle-Strengthening Activity recommended as beneficial |
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Flexibility regarded as beneficial | US DEPARTMENT OF HEALTH AND HUMAN SERVICES AND DEPARTMENT OF AGRICULTURE. Dietary Guidelines for Americans, 2005, 6th, Washington, DC: US Government Printing Office, 2005.
US PREVENTIVE SERVICES TASK FORCE. Screening for obesity in adults: recommendations and rationale. Ann. Intern. Med. 139:930-932, 2003.
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Recommendations for Stroke, 2004 |
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American Heart Association |
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Aerobic Exercise |
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Frequency |
Intensity |
Duration |
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3-7 day/wk |
50-80% of HRMAX |
20-60 min/session (or multiple 10 min sessions) |
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Muscle-Strengthening Activity |
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Frequency |
Number of Exercises |
Sets and Repetitions |
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8-10 exercises involving the major muscle groups |
1-3 sets of 10-15 reps |
2-3 days/wk flexibility | Gordon, N., M. Gulanick, F. Costa, et al. Physical activity and exercise recommendations for stroke survivors: an American Heart Association scientific statement from the Council on Clinical Cardiology, Subcommittee on Exercise, Cardiac Rehabilitation, and Prevention; the Council on Cardiovascular Nursing; the Council on Nutrition, Physical Activity and Metabolism; and the Stroke Council. Circulation 109:2031-2041, 2002.
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Recommendations for Osteoarthritis, 2001 |
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American Geriatrics Society |
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Aerobic Exercise |
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Frequency |
Intensity |
Duration |
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3-5 days/wk |
50-60% of HRMAX |
Begin with 20-30 min/day (if possible) and progress as appropriate |
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Muscle-Strengthening Activity |
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Frequency |
Number of Exercises |
Sets and Repetitions |
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2-3 day/wk for isotonic resistance exercises (isometric exercises also recommended) |
8-10 isotonic exercises involving the major muscle groups (isometric exercises also recommended) |
6-15 reps of isotonic exercises, depending upon intensity; begin with one set and progress as appropriate |
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Flexibility |
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3-5 day/wk flexibility |
AMERICAN GERIATRICS SOCIETY. Exercise prescription for older adults with osteoarthritis pain: consensus practice recommendations. A supplement to the AGS Clinical Practice Guidelines on the mangement of chronic pain in older adults. J. Am. Geriatr. Soc. 49:808-823, 2001.
These are guidelines, only. If you have questions or experience difficulty, please contact a physician or a physical therapist.
We continue to encourage you in your regular exercise, and remember the many positive effects of your efforts and the betterment of your future health. |
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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