ACSM and AHA Release Updated Physical Activity Guidelines

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) have updated physical activity guidelines. These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines.


Guidelines for healthy adults under age 65

Basic recommendations from ACSM and AHA:

Do moderately intense cardio 30 minutes a day, five days a week, Or
Do vigorously intense cardio 20 minutes a day, 3 days a week And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Tips for meeting the guidelines
Starting an exercise program
Frequently Asked Questions

Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)

Basic recommendations from ACSM and AHA:

Do moderately intense aerobic exercise 30 minutes a day, five days a week Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week And
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week And
If you are at risk of falling, perform balance exercises And
Have a physical activity plan.

Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.

Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.

Use the links below to learn more about the guidelines and to make physical activity a regular part of your life.

Key points to the guidelines for older adults
Starting an exercise program
Frequently Asked Questions

Cardiopulmonary Resuscitation Update in Sports Emergencies

Oxford UK, 28 November 2005. New guidelines for the resuscitation of adults and children have been published today (28th November) in the international journal Resuscitation, announced the European Resuscitation Council (ERC) and Elsevier Ltd.

The guidelines are aimed at all healthcare workers; a section on basic life support also provides information for laypeople and first responders. The recommendations made by the ERC are based on a comprehensive, evidence-based review of resuscitation science that was undertaken over the last two years by experts from all over the world. These experts debated their findings in a Consensus meeting held in Dallas in January 2005 and their conclusions, also published today, form the basis for establishing best practice worldwide.

The last CPR guidelines were published in 2000; since then, science has moved forward and our understanding of the evidence has improved. The new CPR guidelines focus on a ‘back-to-basics’ approach and are easier for lay-people and healthcare professionals to learn. The steps to successful resuscitation are described by the links in the revised Chain of Survival. Early recognition of the patient who is very ill will enable medical assistance to be called immediately, providing an opportunity for early treatment and the prevention of cardiac arrest. In the event of cardiac arrest, early chest compressions and breathing may keep enough blood going to the heart and brain to buy time until the heart can be restarted by an electric shock (defibrillation). Once the heart has been restarted new treatments aim to improve the chances of the patient making a full recovery.

In comparison with the 2000 guidelines, the 2005 guidelines recommend giving more chest compressions (30 compressions for every 2 breaths instead of the traditional 15 compressions for every 2 breaths). The ratio of 30:2 applies to all adults and children (except for newborn babies) — this should make it easier for everyone to learn and remember. Advances in defibrillator technology (the device that gives an electric shock to restart the heart) enables healthcare workers and trained lay-people to give an electric shock earlier and more effectively to a person in cardiac arrest.

It's almost 2 years since the International Resuscitation 2005 guidelines are available. The European Resuscitation Council and American Heart Association guidelines are available on their websites. Athletes, coaches and sports officials are encouraged to undergo the basic life support training in the event of collapse of a participant during sports. Sports event organisers are advised to ascertain that medical services covering sporting events have AED equipment and trained personnel.

National Sports Science and Sports Medicine Conference 2007

The Perak Sports Council and Ipoh Hospital will be hosting the National Sports Science and Sports Medicine Conference 2007 in collaboration with National Sports Council, Olympic Council of Malaysia and University Malaya and Malaysian Association of Sports Medicine. The theme for this conference is "Science of Sports". Sports scientists, coaches, trainers, athletes, physiotherapists, doctors and paramedics are encouraged to attend. The details are available here.

Date: 15th-17th June 2007
Venue: Bangunan SUK Negeri Perak, Ipoh, Perak

Catch your early bird discounts before 15th May 2007. Do not miss the opportunity to visit the historical and beautiful Ipoh city!