Exercise recommendations
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Exercise Recommendations: A Comprehensive Overview
Exercise for Overweight and Obesity Management
Aerobic and Resistance Training for Weight Loss and Health Improvement
For adults managing overweight and obesity, aerobic exercise at moderate intensity is highly recommended to reduce body weight, total fat, visceral fat, and intra-hepatic fat, as well as to improve blood pressure. However, the expected weight loss is modest, averaging 2 to 3 kg. To preserve lean mass during weight loss, resistance training at moderate-to-high intensity is advised. For enhancing insulin sensitivity and cardiorespiratory fitness, any type of exercise, including aerobic, resistance, combined aerobic and resistance, or high-intensity interval training (HIIT), is beneficial, provided cardiovascular risk is assessed and the exercise is supervised. Additionally, resistance training alone or combined with aerobic training is recommended to increase muscular fitness.
Exercise Recommendations for Stroke Survivors
Customized Physical Activity for Recovery and Prevention
Stroke survivors often experience physical deconditioning and lead sedentary lifestyles. Exercise training, both aerobic and strength training, is crucial for improving functional capacity, daily living activities, quality of life, and reducing the risk of subsequent cardiovascular events. The exercise prescription should be individualized to maximize long-term adherence, emphasizing low- to moderate-intensity aerobic activity, muscle-strengthening activities, reducing sedentary behavior, and managing secondary stroke prevention.
Exercise Guidelines for Chronic Conditions
Multiple Sclerosis, Stroke, and Parkinson's Disease
For individuals with multiple sclerosis, stroke, and Parkinson's disease, exercise guidelines recommend 2-3 days per week of aerobic training (10-30 minutes at moderate intensity) and 2-3 days per week of resistance training (1-3 sets of 8-15 repetitions). For stroke survivors, the guidelines suggest 3-5 days per week of aerobic training (20-40 minutes at moderate intensity) and 2-3 days per week of resistance training (1-3 sets of 8-15 repetitions). For Parkinson's disease, 3-5 days per week of aerobic training (20-60 minutes at moderate intensity) and 2-3 days per week of resistance training (1-3 sets of 8-12 repetitions) are recommended.
General Exercise Recommendations for Healthy Adults
Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness
The American College of Sports Medicine (ACSM) recommends that healthy adults engage in moderate-intensity cardiorespiratory exercise for at least 30 minutes on 5 days per week or vigorous-intensity exercise for at least 20 minutes on 3 days per week. Additionally, resistance exercises for major muscle groups should be performed on 2-3 days per week, along with neuromotor exercises involving balance, agility, and coordination. Flexibility exercises for major muscle-tendon groups are also recommended at least 2 days per week.
Exercise for Hypertension Management
Aerobic Exercise for Blood Pressure Reduction
Aerobic exercise of moderate to vigorous intensity for at least 12 weeks, 3-4 sessions per week, lasting 40 minutes per session, is effective in reducing blood pressure by 1 to 5 mm Hg in individuals with hypertension. These recommendations align with those of various professional organizations, emphasizing the importance of regular aerobic physical activity for managing hypertension.
Exercise Prescription for Type 2 Diabetes
Combining Aerobic and Resistance Training
For individuals with type 2 diabetes, a minimum of 150 minutes of moderate-to-vigorous intensity aerobic exercise per week, spread over at least 3 days, is recommended. Resistance exercise for muscle strengthening should be performed at least 2 days per week. Flexibility exercises can complement these activities, and combining aerobic and resistance exercises within the same session is advised.
Physical Activity for Older Adults
Tailored Exercise for Health Maintenance
Older adults should engage in moderate-intensity aerobic activity, muscle-strengthening activities, and exercises that maintain or increase flexibility. Balance exercises are also recommended for those at risk of falls. The exercise plan should integrate preventive and therapeutic recommendations, emphasizing the reduction of sedentary behavior and risk management.
Exercise for Individuals with Bone Metastases
Safe and Effective Exercise Programming
For individuals with bone metastases, exercise programming should be carefully tailored to minimize the risk of skeletal complications while maximizing health benefits. Pre-exercise screening, exercise testing, and prescription should consider the location and presentation of bone lesions, and exercises should be delivered by qualified professionals with oncology education. Emphasis on postural alignment, controlled movement, and proper technique is essential.
Conclusion
Exercise is a powerful tool for managing various health conditions and improving overall well-being. Whether dealing with obesity, chronic diseases, or specific conditions like stroke and type 2 diabetes, tailored exercise programs that include aerobic, resistance, and flexibility training can offer significant benefits. It is crucial to customize exercise prescriptions to individual needs, considering health status, physical function, and personal goals to ensure safety and effectiveness.
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