Current Physical Activity Guidelines for Adults
Regular physical activity provides multiple health benefits to the entire population however, it is especially important for our elderly population! The American College of Sports Medicine (ACSM) is considered the ‘gold standard’ in regards to exercise recommendations due to their evidence-based approach to research, performing the highest levels of trials and analysis to determine their guidelines. Their work has guided healthcare professionals since 1975 and is used across all populations settings from professional and international sport to infants.
ACSM recommendations state that:
All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week (2.5 hours total), or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week (1 hour total).
Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.
So, what is moderate intensity physical activity?
Objectively, this intensity is defined as minutes your heart rate is between 64-76% of your age predicted maximal heart rate (220-age). For example, if an individuals age was 50.
220 - 50
= 180 (predicted maximal heart rate)
64% x 180 = 115
76% x180 = 137
Therefore, every minute where your heart rate is between 115 and 137 bpm, is one minute of moderate intensity exercise.
Subjectively, this can be thought of as feeling your heart beating faster than normal and you’ll be breathing harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.
Examples of moderate-intensity aerobic activities:
brisk walking (at least 4km/hour or 15 minutes/km)
water aerobics
dancing (ballroom or social)
tennis (doubles)
biking slower than 15km/hour
What about maintaining or increasing muscular strength and endurance?
Any form of resistance training (where musculature contracts against an outside resistance) helps to develop muscular strength and endurance. And the good news - resistance training can make up part of your 150 minutes of moderate intensity physical activity! The ACSM recommends resistance training is performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups.
Examples of resistance training exercise includes:
weight training (e.g. free weights or machines)
resistance bands
body weight exercises (e.g. push ups, pull ups, squats)
pilates (clinical or reformer)
Want to start exercising or tweak your current training program? Book a personal training session with us to receive evidence-based education and training programs to empower you throughout your fitness journey!
References:
Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., Smith, B. K., & American College of Sports Medicine (2009). American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine and science in sports and exercise, 41(2), 459–471. https://doi.org/10.1249/MSS.0b013e3181949333
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb
