Figure 1: U.S. Department of Health and Human Services Move Your Way Activity Guidelines for Older Adults
Note . From HHS (2018) FITT for key guidelines for physical activity for older adults recommendations To optimize physical activity participation, the FITT principle of exercise prescription for all older adults can be viewed in Table 2. Table 2: U.S. Department of Health and Human Services and WHO Exercise Recommendations FITT Recommendations F requency • ≥3 days a week. • Days should be spread out/not successive. I ntensity • Moderate to vigorous. • Limit sedentary activities. T ime • At least 5 minutes. • Doing some physical activity is better than none.
• ≥120–300 total minutes a week of moderate-intensity exercise: ○ OR ≥75–150 minutes a week of vigorous-intensity exercise. ○ OR an equivalent combination throughout the week. • For additional health benefits, do more than 300 total minutes of moderate-intensity exercise or more than 150 minutes of vigorous-intensity physical activity. • For additional health benefits: 2 days with resistance training at moderate intensity or greater.
T ype
• ≥75–300 minutes of moderate to vigorous aerobic physical activity. • 25% of physical activity should include balance activity. • Resistance raining at moderate intensity or greater.
Note : Adapted from HHS (2018) and WHO (2020). It is estimated that more than 90% of adults over age 75 do not meet the guidelines set out in Table 2 (Centers for Disease Control and Prevention [CDC], 2016a). This epidemic of inactivity is costly in both economic and personal terms. Research now clearly demonstrates that even adults who have been sedentary for most of their lives may benefit from the implementation of physical activity (WHO, 2020). Physical inactivity has major detrimental consequences, and practitioners should be involved
in reversing the current sedentary trends seen in older adults. In fact, preexercise clearance is generally unnecessary for individuals prior to beginning light- or moderate-intensity physical activity that does not exceed the demands of a brisk walk (WHO, 2020). Worldwide inactivity causes 6% to 10% of major noncommunicable diseases such as heart disease, type 2 diabetes, and some forms of cancer (Andersen et al., 2016).
BODY SYSTEM CHANGES WITH AGING
Older adults face a multitude of changes within all major body systems. Even in the absence of major disease, aging leads to deterioration in almost all physiological systems of the body
(Davan-Wetton et al., 2021. Decreased cellular regeneration leads to a progressive deterioration in cellular and organ health. This leads to a decrease in function of most body systems,
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