What types of functional neuromotor training activities are most recommended?

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GEHA | July 18, 2022

Exercise Everyday health Health and wellness

It’s never too late to get moving.

Standard, routine physical activity benefits everybody, regardless of age, ethnicity or ability. Some of the benefits of regular exercise include improved brain health and weight management, and reduced risk of heart disease, stroke and diabetes.

Here are the four types of exercise recommended by the American College of Sports Medicine.

Cardiorespiratory exercise, also called cardio or aerobic exercise, includes distance running, swimming, cycling, jumping rope and brisk walking. Adults should get at least 150 minutes of moderate-intensity exercise per week. There are two options:

• 30 to 60 minutes of moderate-intensity exercise five days a week,  
• 20 to 60 minutes of vigorous-intensity exercise three days each week. 

Resistance exercise builds tone and muscle strength. These are the exercises most people associate with going to the gym, including lifting weights and exercise tubing.Adults should train each major muscle group a minimum of two days each week using a variety of exercises and equipment. 

• Very light or light-intensity exercise is best for older persons or previously sedentary adults starting out. 
• Two to four sets of eight to 12 repetitions of each exercise helps improve strength and power.  

Flexibility exercise encompasses stretching and yoga. Adults should do flexibility exercises at least two or three days each week to improve range of motion. 

• Each stretch should be held for 10 to 30 seconds to the point of tightness or slight discomfort. 
• Repeat each stretch two to four times, accumulating 60 seconds per stretch. 

Neuromotor exercise is sometimes called functional fitness training and combines parts of the other three exercise groups. Neuromotor exercise is recommended two or three days each week. 

• Exercises should involve motor skills (balance, agility and coordination) to improve physical function and prevent falls in older adults. 
• Examples include doing Tai Chi or yoga for 20 to 30 minutes each day. 

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Sources:
“Benefits of Physical Activity.” cdc.gov, Centers for Disease Control and Prevention, 27 April, 2022.
“Physical Activity Guidelines for Americans.” Health.gov, U.S. Department of Health and Human Services, Second Edition, 2018.
“What are Examples of Cardiorespiratory Endurance Activities?” medicinenet.com, WebMD, 2 November, 2021.
“Resistance Training.” Emedicinehealth.com, WebMD
“Flexibility Exercise (Stretching).” heart.org, American Heart Association, 18 April, 2018.

As recommended by the American College of Sports Medicine:

Cardiorespiratory Exercise

• Adults should get at least 150 minutes of moderate-intensity exercise per week.
• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

• Adults should do flexibility exercises at least two or three days each week to improve range of motion.
• Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
• Repeat each stretch two to four times, accumulating 60 seconds per stretch.
• Static, dynamic, ballistic and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

• Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.

Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.

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