Research to date shows New benefits of resistance exercise

Muscular strength 
Muscle endurance 
Flexibility 
Functional capacity and ability (falling, climbing stairs) 
Insulin resistance 
Blood pressure 
Blood cholesterol levels 
Osteoporosis 
Sarcopenia (loss of muscle as we age) 
Low back pain 
Glucose metabolism 
Resting metabolic rate 
Body fat 
Energy 
Sleeping 
Psychological well-being/Mood 
Brain health (memory, reduced likelihood of cognitive loss). 

Physical activity recommendations for specific age groups (source:http://www.who.int/entity/dietphysicalactivity/publications/9789241599979/en/index.html) 

The "Global Recommendations on Physical Activity for Health" address three age groups: 5–17 years old, 18–64 years old and 65 years old and above. These age groups were selected taking into consideration the nature and availability of the scientific evidence relevant to the prevention of noncommunicable diseases through physical activity. 

Recommended levels of physical activity for children aged 5 - 17 years 

In order to improve cardiorespiratory and muscular fitness, bone health, and cardiovascular and metabolic health biomarkers: 

1.Children and youth aged 5–17 should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. 

2.Amounts of physical activity greater than 60 minutes provide additional health benefits. 

3.Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone*, at least 3 times per week. 

*For this age group, bone-loading activities can be performed as part of playing games, running, turning or jumping. 


Recommended levels of physical activity for adults aged 18 - 64 years 

In adults aged 18–64, physical activity includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. In order to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and depression: 

1.Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. 

2.Aerobic activity should be performed in bouts of at least 10 minutes duration. 

3.For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity. 

4.Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. 


Recommended levels of physical activity for adults aged 65 and above 

In adults aged 65 years and above, physical activity includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (if the individual is still engaged in work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. 

In order to improve cardiorespiratory and muscular fitness, bone and functional health, reduce the risk of NCDs, depression and cognitive decline: 

1.Older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. 

2.Aerobic activity should be performed in bouts of at least 10 minutes duration. 

3.For additional health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate-and vigorous-intensity activity. 

4.Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week. 

5.Muscle-strengthening activities, involving major muscle groups, should be done on 2 or more days a week. 

6.When older adults cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow. 



--- Last Edited by Jeff Behar, MS, MBA, CIH at 2015-06-02 17:01:19 ---

--- Last Edited by Jeff Behar, MS, MBA, CIH at 2015-06-02 17:08:22 ---