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AMA UPDATED GUIDELINES
The
American Heart Association and the American College of Sports Medicine
have updated the guidelines for physical activity. Separate
recommendations are made for healthy adults under age 65 and for adults
over age 65 or with chronic conditions that may limit physical activity.
The
guidelines continue the commitment to regular aerobic activity and
recommendations for strength training.
For healthy
adults to maintain health and reduce the risk of chronic disease, the
guidelines recommend:
Do
moderately intense cardio 30 minutes a day, five days a week
Or
Do
vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight
to 10 strength-training exercises, eight to 12 repetitions of each
exercise twice a week.
For older
adults, the guidelines recommend:
Do
moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do
vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight
to 10 strength-training exercises, 10-15 repetitions of each exercise
twice to three times per week
And
If you are
at risk of falling, perform balance exercises
And
Have a
physical activity plan.
The
recommendations appear in the issue of Circulation posted on the web
August 1. See the announcement and links to the articles at
http://www.americanheart.org/presenter.jhtml?identifier=1200013
There is
also information at http://www.acsm.org |