- CARDIORESPIRATORY EXERCISE:
- Frequency: at least 5 days/week
- Intensity: moderate
- Duration: 30 to 60 minutes/day
- Type: walking, biking, etc.
- RESISTANCE EXERCISE:
- Frequency: 2 to 3 days/week
- To improve strength: 8 to 12 reps/set (2 to 4 sets)
- To improve endurance: 15 to 20 reps/set (1 to 2 sets)
- For beginners: 10 to 15 reps/set (1 to 4 sets)
- Type: bodyweight, free weights, flex bands, machines, etc. training each major muscle group
- FLEXIBILITY EXERCISE:
- Frequency: at least 2 to 3 days/week
- Duration: 30 to 60 seconds per stretch
- Type: static stretching
BOTTOM LINE: Exercise is recommended for people of any age but especially for older adults including menopausal women. Being active is part of a healthy lifestyle in addition to eating nutritious foods, avoiding smoking and drinking alcohol in moderation. A balanced exercise program should include cardiorespiratory, resistance and flexibility exercises to maintain strength, endurance and joint range of motion. Being active also encourages good overall health and lessens the risk of chronic disease (e.g., heart disease, diabetes, obesity, etc.).
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."