In 2007, for the first time the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) expanded the national guidelines for physical activity for adults to include specific recommendations for older Americans. After a thorough review of research and information, a panel comprising doctors, health care experts and scientists tailored guidelines for adults ages 65 years and older and adults ages 50-64 years with chronic conditions and/or significant functional impairment.

The hope is that the new 2007 AHA and ACSM guidelines will help older Americans integrate the appropriate types and amounts of physical activity into their exercise routines. The guidelines are both preventive and therapeutic, and take into account the wider variety of fitness levels and medical conditions experienced with aging. When followed, the specific and general recommendations for older Americans can be effective in reducing the risks of chronic disease, premature mortality, functional limitations and disability.

The specific AHA and ACSM recommendations are summarized as follows:

1) Aerobic Activity: older adults should perform moderate-intensity aerobic activity for a minimum of 30 minutes, 5 days a week, or vigorous-intensity aerobic activity for 20 minutes, 3 days a week. Combinations of moderate and vigorous activity may be performed to meet these guidelines.

2) Resistance Exercise: older adults should engage in muscle strengthening activity at least twice a week on non-consecutive days. This exercise should involve the major muscle groups and a resistance weight that allows 10–15 repetitions for each exercise with a moderate to high effort.

3) Flexibility: older adults should engage in exercises that increase flexibility on at least two days a week for 10 minutes.

4) Balance: older adults who face a substantial risk from falls should perform exercises that maintain or improve balance.

The AHA and ACSM also included a more general set of recommendations to help guide older Americans in their approach to physical activity. The general recommendations are summarized as follows:

1) Chronic Conditions: older Americans with substantial impairment and chronic conditions should perform exercise in a way that effectively and safely treats those limitations.

2) Low Fitness Levels: for many adults who are not active at recommended levels, aerobic and resistance exercise should be increased at a stepwise level and over many weeks and months

3) High Fitness Levels: many older Americans will safely exceed the minimum levels of recommended exercise and are likely to experience a variety of health-related benefits from higher levels of fitness.

4) Exercise Plan: older adults should have an overall exercise plan developed in conjunction with a healthcare provider. The plan should cover all types of recommended activity and be reevaluated regularly as abilities improve or health status changes.