Physical Activity Guidlines For Older Adults

Question 1

The Canadian 24-Hour Movement guidelines for Adults (65+ years)

Move More

Answer 1

Perform a variety of types and intensities of physical activity:

At least 150 minutes of moderate to vigorous physical activity per week

Muscle strengthening activities at least twice a week

Physical activities that challenge balance

Several hours of light physical activity, including standing

Question 2

The Canadian 24-Hour Movement guidelines for Adults (65+ years)

Reduce Sedentary Time

Answer 2

Limit sedentary time to 8 hours or less

No more than 3 hours of recreational screen time per day

Break up long periods of sitting as often as possible

Question 3

The Canadian 4-Hour Movement guidelines for Adults (65+ years)

Sleep well

Answer 3

Set yourself up for 7 to 8 hours of good- quality sleep on a regular basis, with consistent bed and wake up times

Question 4

WHAT PERCENTAGE OF OLDER ADULTS IN
CANADA ARE MEETING 150 MINUTES PER
WEEK?

Answer 4

65 years and over: 40.4

Question 5

2011 CANADIAN PHYSICAL ACTIVITY
GUIDELINES

Aerobic exercise

Answer 5

To achieve health benefits, and improve functional abilities, adults aged 65 years and older should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

“The 10 minutes or more was removed in 2020”

Question 6

2011 CANADIAN PHYSICAL ACTIVITY
GUIDELINES

Strength training

Answer 6

It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

Question 7

2011 CANADIAN PHYSICAL ACTIVITY
GUIDELINES

Balance and health

Answer 7

Those with poor mobility should perform physical activities to enhance balance and prevent falls.

Removed “Everyone should do this” (2020)

More physical activity provides greater health benefits.

Question 8

2011 CANADIAN PHYSICAL ACTIVITY
GUIDELINES– OLDER ADULTS (65+ YRS)

Questions used to guide the development of the
guidelines:

Answer 8

 What is the relationship between physical activity
and functional independence (i.e., functional
limitations, disability, or loss of independence) and
cognitive function in older adults?

What are the types, volumes, and intensities of
physical activity related to higher functional status?

Is there a dose-response of total activity or physical
activity intensity related to the outcomes?

Question 9

1999 CANADIAN PHYSICAL ACTIVITY
GUIDELINES– OLDER ADULTS (65+ YRS)

Aerobic and flexibility

Answer 9

Increase endurance activities 4-7 days a week

Increase flexibility activities daily (not in 2011 or 2020)

Question 10

1999 CANADIAN PHYSICAL ACTIVITY
GUIDELINES– OLDER ADULTS (65+ YRS)

strength and health

Answer 10

Increased strength & Balance Activities 2-4 days a week

Physical activity prolongs your independence

Question 11

WHAT ARE THE
DIFFERENCES
BETWEEN THE
OLDER ADULT
GUIDELINES AND
THE ADULT
GUIDELINES?

Answer 11

The only difference with old adults to older adults is the balance training

Question 12

ACSM Physical Activity for Older Adults: Endurance Exercise Frequency

Answer 12

Older adults should accumulate at least 30–60 minutes of moderate-intensity aerobic activity on most days of the week, totaling 150–300 minutes per week. Vigorous-intensity activity should be done for 20–30 minutes per day, totaling 75–150 minutes per week. Bouts of at least 10 minutes of continuous activity are recommended. A combination of moderate and vigorous activity can be used to meet these goals.

Question 13

ACSM Physical Activity for Older Adults: Endurance Exercise Intensity

Answer 13

Intensity is based on perceived exertion using a scale of 0 to 10, where:

Moderate-intensity corresponds to 5–6, and

Vigorous-intensity corresponds to 7–8.
Older adults should select an intensity that matches their fitness levels and ability.

Question 14

ACSM Physical Activity for Older Adults: Endurance Exercise Type

Answer 14

Endurance exercises should involve activities that impose minimal orthopedic stress. Walking is the most common activity, but other options include swimming, aquatic exercises, and stationary cycling. These activities are especially beneficial for individuals with limited tolerance for weight-bearing exercises.

Question 15

ACSM Physical Activity for Older Adults: Resistance Exercise Frequency & Intensity

Answer 15

Resistance training should be performed at least two days per week, with exercises that target the major muscle groups. The intensity should fall between moderate (5–6) and vigorous (7–8) on a scale of 0 to 10. Progressive resistance exercises should be used to improve muscle strength and endurance.

Question 16

ACSM Physical Activity for Older Adults: Resistance Exercise Type

Answer 16

A progressive weight training program or weight-bearing calisthenics should be used. These include 8–10 exercises that involve major muscle groups, with 8–12 repetitions per set. Activities like stair climbing and other strengthening movements that engage multiple muscle groups are recommended.

Question 17

ACSM Physical Activity for Older Adults: Flexibility Exercise Frequency & Intensity

Answer 17

Flexibility exercises should be done at least two days per week at a moderate intensity level (5–6 on a 0–10 scale). Flexibility training helps maintain the range of motion, which is critical for functional ability.

Question 18

ACSM Physical Activity for Older Adults: Flexibility Exercise Type

Answer 18

Flexibility exercises should focus on sustained stretching of major muscle groups, using static movements rather than ballistic or bouncing motions. Each stretch should be held for a prolonged period to maximize effectiveness.

Question 19

ACSM Physical Activity for Older Adults: Balance Exercise

Answer 19

Balance exercises are crucial for older adults who are at risk of falling or have mobility issues. These exercises should include:

Progressively difficult postures that reduce the base of support (e.g., tandem stands, one-legged stands).

Dynamic movements that challenge balance, such as tandem walking or circle turns.

Exercises that stress postural muscles (e.g., heel and toe stands).

Movements that reduce sensory input (e.g., standing with eyes closed).

Question 20

ACSM Physical Activity for Older Adults: Special Considerations

Answer 20

For older adults who are deconditioned, functionally limited, or have chronic conditions, the intensity and duration of physical activity should be low at the outset. Progression should be gradual, tailored to individual tolerance and preferences. Muscle strengthening and balance training may need to precede aerobic activities for frail individuals. When chronic conditions limit activity, older adults should aim to be as physically active as their abilities allow to avoid a sedentary lifestyle.

Question 21

Canadian guidelines vs American guidelines

Intended Audience

Answer 21

Canadian Guidelines
A: Focuses on promoting physical activity to all older adults (65+), with a broad emphasis on population-wide health promotion.

American Guidelines
A: Focuses on older adults, especially those with chronic conditions or disabilities, providing detailed recommendations for those with functional limitations.

The way the information is presented, easier to handout

Question 22

Canadian guidelines vs American guidelines

Exercise Prescription

Answer 22

Canadian Guidelines
A: Recommends at least 150 minutes of moderate-to-vigorous aerobic activity per week, muscle-strengthening exercises twice a week, and balance exercises for fall prevention.

American Guidelines
A: Similar 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, but with more detailed use of exertion scales (5-6 for moderate, 7-8 for vigorous) and tailored advice for those with chronic conditions.

Question 23

In what ways are the Canadian guidelines
stronger than the ACSM guidelines?

Answer 23

Canadian guidelines promote physical activity for all older adults, while ACSM provides more tailored recommendations for older adults with chronic conditions or disabilities.

Canadian guidelines use simpler, clearer language making them more accessible for both the public and health professionals, while ACSM guidelines are more technical.

Question 24

In what ways are the Canadian guidelines
weaker than the ACSM guidelines?

Answer 24

Canadian guidelines focus on daily activity levels without as much emphasis on structured intensity, whereas the ACSM guidelines specify target intensity levels for different types of exercises.

The Canadian guidelines do not offer as much specific guidance for older adults with chronic conditions, while ACSM includes more detailed adjustments for physical limitations.