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Video: Exercise Recommendations - Older Adults
2023 Author: Wallace Forman | [email protected]. Last modified: 2023-11-27 18:19
Exercise recommendations for older adults
The recommendations apply to adults aged 65 and over who are not contraindicated with regard to physical activity, regardless of gender, ethnicity and physical, sensory or mental disabilities.
For older people with health restrictions, the recommendations should be individually adapted depending on the ability to move and the specific health risks. Promoting regular exercise is especially important for older people because they are the least physically active compared to other age groups.
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Older adults should be physically active on a regular basis. Above all, the change from "physically inactive" to "a little physically active" is an important first step.
To promote and maintain health, ⇒ Older adults should do muscle-strengthening exercises 2 or more days a week that take into account all major muscle groups.
⇒ Older adults should do at least 150 minutes to 300 minutes (i.e. 2 ½ to 5 hours) per week of endurance-oriented movement with medium intensity
⇒ 75 minutes to 150 minutes (i.e. 1 ¼ to 2 ½ hours) per week of endurance-oriented movement with higher intensity
⇒ perform a corresponding combination of endurance-oriented movement with medium and higher intensity.
Older adults can get additional health benefits from increasing the range of motion over 300 minutes per week. Movements with medium and higher intensity can be combined again.
As part of the weekly range of motion, versatile training should be carried out by carrying out activities to improve strength, endurance, flexibility and balance.
Older people should determine the load and extent of their physical activity according to their fitness level or their limitations.
Long periods of sitting should be avoided or repeatedly interrupted by movement.
- The cornerstones of the exercise recommendations
- Austrian exercise recommendations (FGÖ)
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