Guidelines for Exercise

As a personal trainer I often get asked, how much exercise do I need? Now that I am in my 50's can I continue to run or will I harm my knees? And more... I have been running for over 30 years and am still running and going strong, now at 55 years-old. I run only twice a week now, largely due to a high arch problem in my left foot, but I also exercise daily: bike on Mondays, run on Tuesdays and Thursdays, strength train on Wednesdays, swim on Fridays and strength train/hike on the weekend. And I am thinking of incorporating a yoga class once a week. I feel and look great! The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults. The ACSM recommends that most adults engage: . moderate-intensity cardiorespiratory exercise training for at least 30 min or more daily, up to 5 days per week for total of ≥150 min per week . vigorous-intensity cardiorespiratory exercise training for at least 20 min, 1 to 3 days per week (≥75 min·wk) or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min per week. On 2-3 days per week, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on at least 2 days per week is recommended. The exercise program should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. In addition to exercising regularly, there are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults. (Reference American College of Sport Medicine).

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust Kinesiologist, Personal Training, Sign up for a session today! http://www.gaiaadventures.com 604 329.1257