ACSM Guidelines for Exercise Prescription & Training in the Elderly

Exercise helps seniors stay healthy and active.

The American College of Sports Medicine periodically issues position stands that outline the group's recommendations on topics related to health and exercise. In 2009, ACSM released "Exercise and Physical Activity for Older Adults," which focused on fitness issues critical to the older populatin The group's 2011 exercise guidelines for the general population also includes suggestions for prescribing exercise for the elderly.

Aerobic Exercise

To maintain cardiovascular health, ACSM recommends that older adults get 30 to 60 minutes of moderate aerobic exercise at least five days per week, or a total of 150 to 300 minutes per week. Exercise sessions do not need to be continuous. You can break up workouts into bouts of as little as 10 minutes and still receive the same cardiovascular benefits. ACSM notes that walking is the most common exercise for seniors, but that older adults with joint problems may prefer stationary biking or aquatic workouts.

Resistance Exercise

Building muscle mass can help aging seniors remain active and fully functional. ACSM suggests that seniors perform resistance training, such as weight lifting or stair climbing, at least two days per week. Choose eight to 10 exercises that target the major muscle groups of the body, including arms, legs and core. Aim for sets of eight to 12 repetitions. Seniors may benefit from as little as one set per exercise. Gradually increase the resistance over time as you get stronger.

Flexibility and Balance

ACSM also recommends that older adults practice flexibility training at least two days per week. Focus on static stretches, rather than ballistic, or bouncing, movements. Older adults should hold stretches for 30 to 60 seconds for maximum benefits. Because seniors are at risk of serious injury from falls, ACSM also suggests practicing balance exercises. Start with exercises that involve standing on two legs before progressing to more difficult exercises such as standing with your feet in line or standing on one leg.

Program Considerations

In "Exercise and Physical Activity for Older Adults," ACSM notes several special considerations for prescribing exercise for seniors. Older adults who are sedentary and out of shape should start with short periods of low-intensity exercise and gradually build up to more challenging workouts. Those who are very frail may need to begin with strength and balance training before progressing to aerobic exercise. Those who are not fit enough to perform the full amount of exercise suggested in the guidelines should still exercise to their capacity to avoid being sedentary.

References

• Medicine and Science in Sports and Exercise: American College of Sports Medicine Position Stand: Exercise and Physical Activity for Older Adults
• Medicine and Science in Sports and Exercise: 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