Exercise Across the Lifespan
Adults
We characterized this age range from 20 - 65 year old individuals. This is an exciting age range where the pre-frontal cortex fully develop at 25. Human physiology reaches optimal age (Allen 2015). Most athletes reach their peak performance during the middle of this age range. This is also the functional window of most athletes in professional strength, endurance, and team sports.
As human get older, our responsibility to take care of our body becomes a bigger. As adolescents, the human body goes through growth and puberty. Adulthood is marked by cognitive growth, physical growth, and changes in hormones (Hochberg & Konner, 2019)
Physical Activity Guidelines for Americans
The United States Department of Health and Human Services (USDHHS) recommends that adults receive 150-300 minutes of moderate-intensity aerobic activity. They also recommend two days a week of muscle-strengthening activities.
Overview of Exercise for Adults
*cited in (Physical activity guidelines for Americans, 2nd edition 2018). Brain health is from (CDC)
Types of Exercise
Exercise can be defined as engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health (Felman, 2019)
Daily Activities
increasing the heart rate with daily activities is also excellent for health. Believe it or not activates such as gardening, home repairs, and even yard work are good for your health
Running
30 minutes of brisk walking or 15-20 minutes of jogging (CDC). Even walking at 2.5 miles per hour or more is beneficial.
Organized Sports
Organized sports is an excellent way to incorporate physical activity. Even doubles tennis is great for moderate intensity and singles is equally good for vigorous intensity.
Cycling
Cycling at moderate intensity at less than 10 miles per hour and vigorous intensity at more than 10 miles per hour
Yoga
Active forms of yoga like Vinyasa, power yoga. Yoga has been considered both aerobic and muscle strengthening, depending on the type of yoga and the positions practiced.
Water
Water aerobics, swimming, surfing, diving are good and represent different types of exercise.
*All information is from the (Physical activity guidelines for Americans, 2nd edition 2018) unless stated.
References
Allen, S. V., & Hopkins, W. G. (2015). Age of peak competitive performance of elite athletes: A systematic review. Sports Medicine (Auckland), 45(10), 1431-1441. doi:10.1007/s40279-015-0354-3
Centers for Disease Control and Prevention. (2022, June 16). Benefits of physical activity. Centers for Disease Control and Prevention. Retrieved December 10, 2022, from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Felman, A. (2019, June 27). Exercise: Health benefits, types, and how it works. Medical News Today. Retrieved December 10, 2022, from https://www.medicalnewstoday.com/articles/153390
Hochberg, Z. E., & Konner, M. (2019). Emerging adulthood, a pre-adult life-history stage. Frontiers in Endocrinology (Lausanne), 10, 918. doi:10.3389/fendo.2019.00918
Physical activity guidelines for Americans, 2nd edition. HealthySDgov. (2018). Retrieved December 10, 2022, from https://healthysd.gov/physical-activity-guidelines-for-americans-2nd-edition/
Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans. Top 10 things to know about the second edition of the physical activity guidelines for Americans. (2021, August 25). Retrieved December 10, 2022, from https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know