Global exercise guidelines for older adults emphasize physical activity (PA) and structured exercise to combat age-related decline and chronic diseases. With the aging global population, these guidelines are crucial for maintaining functional capacity and quality of life.

The WHO recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity and muscle-strengthening exercises twice weekly. The US Department of Health and Human Services (HHS)suggests 30-45 minutes of multicomponent training three or more times per week, including balance, strength, and aerobic exercises.  

High-intensity resistance training is essential for sarcopenia prevention and care – using 70-80% of repetition maximum (1 RM), progressing from 30-40%. Power training, focusing on force and velocity, is also vital, using 40-60% of 1 RM. This aids in enhancing functional capacity and reduces falls. Aerobic training helps improve cardiorespiratory capacity and should include 20-60 minutes of moderate to vigorous intensity activity, 3-7 days per week. Balance training prevents falls and should be tailored to individual abilities with progressing difficulty as tolerated.Multicomponent training, combining strength, balance, and aerobic exercises, is highly recommended.

Exercise prescriptions should be individualized, considering medical history, functional ability, and personal preferences. Even small amounts of exercise are beneficial, and addressing muscle strength and balance deficits before aerobic training is crucial. High-intensity resistance training maximizes muscle and bone mass and strength and improves functional impairments.

Tailored interventions––considering behavioral and social aspects––are essential for therapeutic adherence and motivation.

Source:Izquierdo M, Merchant RA, Morley JE, Anker SD, Aprahamian I, Arai H, Aubertin-Leheudre M, Bernabei R, Cadore EL, Cesari M, Chen LK. International exercise recommendations in older adults (ICFSR): expert consensus guidelines. The journal of nutrition, health & aging. 2021 Jul;25(7):824-53.