The process begins with basic strength, endurance, and simple flexibility exercises before moving to weight training, walks, and stretches. Inactivity has become a risk factor for cardiovascular disease, and the American College of Sports Medicine, the Center for Disease Control, and the President's Council on Physical Fitness all recommend moderate exercise for 30 minutes, most days of the week. When I consider the average inactive population, my philosophy is that something is better than nothing, and the goal is to encourage participation in any activity that will render health benefits. Paul doesn't insist on a strict formula, but suggests her clients take brisk walks, garden, or line dance in order to get a total of 30 minutes of moderate exercise during the course of the day, as many days a week as they can. She also recommends at least two days of weight training to maintain muscle mass and help prevent osteoporosis.
Weight training allows the muscle to contract against the pure force of the weight or tubing.
Walking itself does not provide enough resistance. Safety issues become a significant concern for the older, deconditioned person as balance and motor skills are affected, and exercise modification may be necessary. Paul also considers possible side effects of medications that an older person may be taking. When a person is already engaged in frequent exercise, Paul suggests following the classic cardiovascular formula of 20 to 30 minutes of sustained, non-jarring aerobic activity, at least three times a week. And don't forget to incorporate weight training two to three times a week into your schedule.