Title: Exercise Recommendations for Older Adults
Headings: 

Content: Strength-training or weight-lifting exercises should be performed two to three days per week with a rest day between sessions. This rest day doesn’t mean to forgo the other types of exercises, just strength training. Strength-training activities should include exercises for all major muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs). If an elder chooses to strength train on a daily basis, he or she must alternate the muscle groups to allow for a rest day. Examples of strength-training exercises include lifting or pushing free weights, pulling resistance bands, and using strength-training equipment at a fitness center or gym. Balance exercises: Some balance exercises build up leg muscles, while other exercises focus on stability. Balance exercises, therefore, fall into two categories. Strengthening exercises must be performed two or more days per week (but not on any two days in a row), whereas stability exercises can—and in some cases should—be performed daily. Balance exercises include strength exercises for the lower body such as back and side leg raises and toe stands as well as stability exercises such as heel-to-toe walking and the stork pose (standing on one foot with arms held out to the side.)