March 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
(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.
 

Recommendations for Hypertension, 2004

American College of Sports Medicine

Aerobic Exercise

Frequency

Intensity

Duration

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

Muscle-Strengthening Activity

Frequency

Number of Exercises

Sets and Repetitions

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.
 

Recommendations for Type 2 Diabetes, 2004

American Diabetes Association

Aerobic Exercise

Frequency

Intensity

Duration

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

Muscle-Strengthening Activity

Frequency

Number of Exercises

Sets and Repetitions

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.
 

Recommendations for High Cholesterol, 2001

National Cholesterol Education Program and 2000 Dietary Guidelines

Aerobic Exercise

Frequency

Intensity

Duration

Most days of the week, preferably daily

Moderate Intensity

At least 30 min/day

Muscle-Strengthening Activity recommended as beneficial

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.
 

Recommendations for Stroke, 2004

American Heart Association

Aerobic Exercise

Frequency

Intensity

Duration

3-7 day/wk

50-80% of HRMAX

20-60 min/session (or multiple 10 min sessions)

Muscle-Strengthening Activity

Frequency

Number of Exercises

Sets and Repetitions

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. 
 

Recommendations for Osteoarthritis, 2001

American Geriatrics Society

Aerobic Exercise

Frequency

Intensity

Duration

3-5 days/wk

50-60% of HRMAX

Begin with 20-30 min/day (if possible) and progress as appropriate

Muscle-Strengthening Activity

Frequency

Number of Exercises

Sets and Repetitions

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

Flexibility

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. 
 
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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