Exercise and Shoulder Strength Recommendations for Middle Age and Older Adults

Moderate-intensity aerobic and muscle-strengthening activities should be two priority items on every adult's to-do list.

What the guidelines recommend

Evidence proves that exercise maintains health, cognition, balance, and strength as we age. Recommendations from the American College of Sports Medicine and American Heart Association say that to promote and maintain health, older adults should participate in moderate-intensity aerobic activity for at least 30 minutes five days of the week, or vigorous-intensity aerobic activity for at least 20 minutes three days of the week. To maintain physical independence, older adults should perform muscle-strengthening activities on at least two days of the week.

Placing these items on a to-do list will help decrease a person's risk of early death, heart disease, stroke, type 2 diabetes mellitus, high blood pressure, adverse blood lipid profile, metabolic syndrome, and colon and breast cancers.

How to start strength training

Strength training activities should work a person's arms, shoulders, chest, back, stomach, hips and legs. Everyone's lifting strength is different, but repetition is how you build. Start slowly with one set (8-12 reps) and work your way up to more. If starting from scratch, think about starting with simple yard work, washing the car by hand, washing windows, or simple stretches to get started.

For more advanced shoulder muscle building ideas, think about using bands to do these four strengthening exercises.

As you advance

Other shoulder exercises to consider as you advance:

• Yoga exercises such as sun salutation, downward dog and plank holds
• Tai Chi
• Push-ups

It is always a good idea to consult your primary care physician before you start an exercise program. As your strength improves over time, consider consulting a Certified Athletic Trainer (ATC) for guidance.

If you are having shoulder pain, and it persists over a long period of time, schedule a consultation with Dr. Denard or Dr. Phillips at (541) 608-2595.

In 2021, The National Library of Medicine's Expertscape ranked Patrick Denard, MD, number two for rotator cuff repair and number seventeen in shoulder replacements worldwide. He has also been voted one of the top 20 shoulder surgeons in North America and is the most widely published shoulder specialist in Oregon. Both Drs. Denard and Phillips have advanced arthroscopy training and perform the majority of shoulder procedures in a minimally invasive fashion, including all types of rotator cuff repairs and instability repair. These techniques allow them to repair tears that some consider "irreparable."