Doctors' Notes: Exercise

Blodgett outlines specific exercise guidelines for adults over 65, which mirror general adult recommendations but with age-appropriate intensity levels. The guidelines include moderate to vigorous activity, strength training twice weekly, and balance exercises three times per week. She emphasizes that 'moderate intensity' is relative to individual capacity - walking might be high-intensity exercise for an 80-year-old even if it's gentle activity for younger people.

• Adults over 65 should follow same activity guidelines as younger adults but adjusted for their capacity
• Strength training should be done at least two days per week
• Functional balance exercises recommended at least three days per week
• Moderate to vigorous intensity is relative - what elevates heart rate and breathing for that individual
• UK guidelines expected to develop 24-hour movement guidelines in coming decades, following Canada's lead

The discussion addresses common concerns about injury risk when beginning or resuming exercise, particularly relevant for New Year's resolutions. Blodgett advises setting realistic, gradual goals rather than dramatic changes. She stresses that starting slowly and building up intensity helps avoid injuries that can derail exercise habits entirely.

• Set realistic goals rather than dramatic changes (e.g., 20 minutes twice weekly instead of jumping to an hour daily)
• Gradually increase intensity and duration to minimize injury risk
• Injuries create barriers to maintaining exercise habits, so prevention is key