The AHA* and the ACSM** recently issued new guidelines for physical activity, where we can find specific advices for individuals over the age of 65.

Adults who want to preserve their health must do jogging and weight training (in a gym) 3 ot 5 times a week, depending on the intensity, both claims the two leading U.S. medical institutions. This way they can guard against heart attacks, strokes, hypertension, diabetes and cancer.

According to them, all healthy people aged 65 years or more should exercise 5 times a week for at least 30 minutes at a time, or intense exercise 3 times a week for 20 minutes. This exercise in the gym should include aerobic exercises and weight training. As mild aerobic exercises may be considered the fast ride step, light jogging or other exercise that apparently accelerates the heart rate.

For exercises with weights they must increase muscle strength and endurance. The new guidelines recommend 8 to 10 different exercises with weights twice a week (not consecutive days). The new instructions are issued at a time of rapidly increasing the incidence of diseases associated with sedentary between obesity and diabetes.

"I think a sedentary lifestyle is a major public health problem that we face," said Dr. Steven Blair of the University of North Carolina, one of the experts who participated in the writing of the new directives. The new guidance also provides advice specifically for people over the age of 65, which have to do exercises with weights for the whole body to strengthen and prevent falls and fractures, and flexibility exercises and balance.

* American Heart Association
** American College of Sports Medicine