#WHO
Related posts · 3 posts
Strength Exercises for Older Adults — Twice a Week, 5 Sit-to-Stands, 3 Sets of 5-10 Wall Press-Ups
WHO recommends strength training on 2 or more days a week for people 65+, and the NHS sets out seven chair-and-wall moves at least twice a week. Sit-to-stands, mini-squats and calf raises are 5 each, leg extensions are held 5 seconds 5 times, and wall press-ups are 3 sets of 5-10.
Balance Exercises for Older Adults — 3 Days a Week With Poor Mobility, One-Leg Stands of 5-10 Seconds, Five Moves by a Wall
WHO recommends balance activities on 3 or more days a week for people 65+ with poor mobility, and the NHS sets out five moves by a wall or chair at least twice a week: sideways walking 10 steps, grapevine 5, heel-to-toe 5 steps, one-leg stand 5-10 seconds 3 times, and step-ups 5.
Measuring Exercise Intensity — Talk but Not Sing Is Moderate, and 1 Vigorous Minute Counts as 2
The CDC gauges exercise intensity by the talk test, METs (3 to 5.9 moderate, 6 or more vigorous) and perceived exertion (5-6 moderate and 7-8 vigorous on a 0-10 scale). WHO recommends 150 moderate or 75 vigorous minutes a week, and by the ratio of those numbers 1 vigorous minute counts as 2 moderate minutes.