Global Consensus Statement on Healthy Aging

Last week, scientists published the paper that serves as the current state of the science for exercise and healthy aging: “Global consensus on optimal exercise recommendations for enhancing healthy longevity in older adults” was published in The Journal of Nutrition, Health, and Aging and is a collaboration of scientists from around the world.  Although gurus, popular authors, and seemingly every podcast host opine on these topics (and many of them add significant value), this paper departs from conjecture and represents the current evidence. 

From a resistance training standpoint, the key highlights (from a 58-page and complex paper):

• Strength train twice per week.

• Perform 8-12 repetitions.

• Perform approximately 10 exercises.

• Perform single joint (Biceps Curls and Leg Extensions, for example) and multi joint (Leg Press and Chest Press).

• Older adults can and should use a higher level of intensity.

• Control velocity and avoid sudden/jerky movements.

• Focus on breathing.

Take home message: Resistance exercise is medicine.