Workout regimens you can live with

NO LOITERING Exercise classes are a good way for older adults to meet new federal guidelines on exercise; children should get 60 minutes of activity daily. Weights increase intensity of training.

By JOHN HANC
Published: October 22, 2008
SWIM, bike, run, rake leaves. Climb monkey bars if you’re a child, do water aerobics if you’re older. Do whatever you like. Just keep moving.

What is different is the emphasis on the variety of activities — including daily chores — that can reap the profound health benefits of exercise.

There is no “one size fits all.” Instead, the guidelines are broken into specific recommendations for adults, children, people over 65 and others. And while sustained aerobic activities are the foundation, there are other types of activities — muscle-building and flexibility-enhancing — that are also important.

Here are some ideas on filling your own exercise prescription.

For the Time-Crunched

Can’t find five days a week to exercise? Train three days instead, but pick up the pace. Richard Cotton, an exercise physiologist with the American College of Sports Medicine, recommends a Wednesday-Saturday-Sunday routine. That way, he said, “you’re only getting into one of your workdays, but you don’t have any more than two days off at a time.”

Training for 30 minutes three times a week may fall short of the 150-minute goal, but the guidelines allow for as little as 75 minutes of exercise a week, provided the activities are higher in intensity. Mr. Cotton called that high-return-on-investment activity, and suggested using interval training to achieve it. Here’s how:

After a five-minute warm-up (on a treadmill or stationary bike, in a pool or even walking or jogging around a park), pick up the pace for five minutes, then go a little easier for three minutes. Repeat that pattern for the rest of the 30 minutes, making sure to end with an easy-effort, three- to four-minute cool-down. On an intensity scale of 1 to 10 (with 1 being the easiest effort, and 10 being all-out), your hardest intervals should be at 7 to 8, and recoveries at 5 to 6.

The same is true with strength training. Work the major muscles groups during at least two sessions a week. Mr. Cotton said you can begin to meet that part of the guidelines through a 10-minute workout using just three bodyweight exercises — abdominal crunches, back extensions and push-ups. For details on the program, visit www.myexerciseplan.com/assessment. Look for the Basic Bodyweight Strength Plan under “Keep It Simple.”

The Older Set

Older adults should try to get in 150 minutes of moderately intense activity and at least two sessions of strength training a week. You can accumulate those minutes by walking or joining an exercise class for older adults. For strength training, work with resistance bands, do bodyweight exercises or just climb stairs.

One key change in these guidelines is the stipulation that older adults should do exercises to maintain or improve their balance and to help avoid falls. Walking backward or on your toes can do that. In her forthcoming book, “Fitness After 40” (Amacom), Dr. Vonda Wright of the University of Pittsburgh Medical Center recommends a body movement that she calls “the stork.” Stand with your feet slightly apart. Raise one knee, while keeping your arms to the sides or your hands on your hips. Hold for 30 seconds, then switch legs. Repeat. If you have trouble at first, place your fingertips on a hard surface until you can balance.

For Children

The guidelines stipulate at least 60 minutes a day of moderate or vigorous activity for children from the ages of 6 to 17. That may sound like a challenge for parents whose children seem to prefer Xbox to exercise. But Stephen J. Virgilio, chairman of the physical education department at Adelphi University in Garden City, N.Y., said that is an obstacle that can be overcome.

“Research shows that when kids are given the opportunity to be physically active, they will be,” Dr. Virgilio said. “It’s up to adults to create that opportunity.”

But don’t expect your children to work out the way you do. “Children are intermittent learners and intermittent exercisers,” said Dr. Virgilio, author of the book “Active Start for Healthy Kids” (Human Kinetics). “They tend to start and rest and then start up again.”

Children can accumulate exercise minutes in various ways over a typical day. A younger child could walk to school and back (20 minutes), kick a ball around after school (20 minutes), climb the monkey bars on the playground (10 minutes) and ride a bike with friends (10 minutes).