SUMMARY: Many older adults (OAs) are unaware of the Physical Activity Guidelines for Americans (Guidelines) and roughly 75% of Americans fail to meet the full Key Guidelines. The full 118-page Guidelines document “is designed to provide information and guidance on…
SUMMARY: VILPA stands for Vigorous Intermittent Lifestyle Physical Activity, which is defined as “brief bouts of non-exercise vigorous PA occurring during daily living”. The study discussed this post shows that amazingly small amounts of VILPA (3 to 4 minutes/day) can…
SUMMARY: I’m sometimes asked for a book recommendation to help older adults (OAs) implement an exercise program. Choices are slim, but I can recommend Dr. Cody Sipe’s “Quick Functional Exercises for Seniors: 50 Exercises to Optimize Your Health”. OAs interested…
SUMMARY: Older adults (OAs) should prioritize the important actions that support successful aging like cardio exercise training to improve aerobic fitness capacity and resistance exercise to improve strength, power & muscle mass. This post’s main point is that cardio exercise…
SUMMARY: A capable Sit-To-Stand (STS) transition is essential for older adults (OAs) to have an active & independent life. The STS is also the most important movement pattern for OAs to resistance train to enhance lower body strength, power &…
SUMMARY: Older adult (OA) falls risk is a perennial concern, so that’s why it’s “Falls Prevention Awareness Week 2025”. Falls risk is multifactorial, so a broad menu of risk factors should be considered, and subsequent interventions focused on the specific…
SUMMARY: Compelling research suggests improving our cardiovascular (aerobic) fitness capacity supports a longer life/health span. To improve our aerobic capacity, the intensity of effort is key, so aerobic exercise needs to be a physically “hard (enough) thing”. The most accessible…
SUMMARY: To age well, older adults (OAs) must regularly do “hard things” that challenge their physical capabilities. The most important “hard thing” is resistance exercise (RE), but OAs often don’t make RE challenging enough to be beneficial. Use the repetitions-in-reserve…
“You get what you train for” is an axiom often heard in sports training, but relevant to senior fitness as well. It means physical/functional qualities won’t improve unless you train specifically to improve them and that you keep and maintain…
My very first post was about the many negative effects of sitting and how some have even called the prolonged amount of time we spend sitting “the new smoking”. For a while now, I’ve been meaning to do a follow…