From: Best practices for physical activity programs and behavior counseling in older adult populations
 | Lifestyle | Endurance1 | Strength | Flexibility | Balance |
---|---|---|---|---|---|
Frequency (days/week) | 5–7 | 5–7 | 2 or 3 | 2–3 | 1–7 |
Intensity | Moderate | 12–14 RPE‘somewhat hard’40 to 60%Estimated HRmax | Resistance to movement that overloads withgreater resistance have agreater effect | To point of resistance or mild discomfort | Progress difficulty by decreasing the support as competence increases |
Volume | Accumulate at least 30 min in bouts of 10 min or longer | At least 30 min | Two to three sets; 10–12 repetitions; four upper (biceps, shoulder flexion, chest press, and back row) and four lower body (hamstrings, quadriceps, leg press, and calves) | 10 to 30 s progressing longer if desired. Repeat three to four times for each stretch. Areas to include, e.g., chest, neck ROM, hamstrings, quadriceps and hip flexors, calf soleus and gastrocnemius, hands, and triceps | Dynamic, focus on mobility. Static, focus on one leg stance. Four to 10 different exercises are available |
Special instructions | Incorporated into or added to the endurance volume for long-term adherence | Weight-bearingen couraged.Increase duration (up to or above 30Â min) before increasing intensity up to moderate | Sets separated by 1Â min; sessions separated by 1Â day. Options: free weights, machines, elastic resistance bands, and calisthenics | No bouncing; PNF technique; incorporate into lifestyle, e.g., gardening and putting away dishes in high and low shelves | Incorporate into lifestyle, e.g., balance exercise while standing in line, performing other tasks; environmental safety important |