Inactivity is considered one of four major factors contributing to premature mortality. Research shows that regular structured physical activity can have many benefits including decreased risk of coronary artery disease (CAD), stroke, diabetes (type 2), and some forms of cancer (e.g. colon and breast cancers).1 Regular structured exercise can also improve sense of well-being and lower the risk of cognitive decline and dementia.2,3,4 The American College of Sports Medicine has outlined the recommended dosages of Cardiovascular, Resistance, Flexibility, and Neuromotor (balance, coordination, agility, and gait) exercise.
Recommendations for Cardiovascular Exercise:
At least 150 minutes of exercise a week (bouts of 20-30 minutes). This can be met through 30 minutes of moderately intense exercise 5 days per week and/or 20 minutes of vigorous intense exercise 3 days per week. Gradual progression with time, intensity, and frequency is recommended for best adherence and injury prevention.5
Recommendations for Resistance Exercise:
Train each major muscle group 2-3 days per week. It is advised to have 48 hours between training sessions. For strength and power (8-12 repetitions); 15-20 repetitions for muscular endurance.5
Recommendations for Flexibility Exercise:
Stretch 2-3 times per week to improve or maintain range of motion (ROM). Hold each stretch for 10-30 seconds 2-4 times accumulating a total of 60 seconds per stretch. Different forms of stretching can be effective (static and dynamic). Stretching can be most effective after participating in light aerobic activity to “warm” the muscle up.5
Recommendations for Neuromotor Exercise:
This form of exercise includes balance, agility, coordination, and gait. It is recommended to perform 20-30 minutes of neuromotor exercises 2-3 times per week.5
It is recommended you contact your primary care provider prior to initiating these exercise guidelines.
References
- US Department of Health and Human Services. Physical Activity Guidelines Advisory Committee Report, 2008 [Internet]. Washington (DC): ODPHP Publication No. U0049. 2008 [cited 2010 Sep 24]. 683 p.
- Bartholomew JB, Morrison D, Ciccolo JT. Effects of acute exercise on mood and well-being in patients with major depressive disorder. Med Sci Sports Exerc. 2005;37(12):2032-7.
- Kramer AF, Erickson KI. Capitalizing on cortical plasticity: influence of physical activity on cognition and brain function. Trends Cogn Sci. 2007;11(8):342-8.
- Larson EB, Wang L, Bowen JD, et al. Exercise is associated with reduced risk for incident dementia among persons 65 years of age and older. Ann Intern Med. 2006;144(2):73-81.
- Acsm.org. (2011). ACSM | News Releases. [online] Available at: http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise [Accessed 6 Feb. 2018].