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Note that the title is “Physical Activities” not “Exercises” because multi-component activities are more like activities of daily living than exercise programs.

In a recent column I discussed Anti-Aging: New Exercise Recommendations from the Physical Activity Guidelines for Americans, 2nd edition from the US Department of Health and Human Services.  These are very similar to the American College of Sports Medicine recommendations.  In sum the recommendations are:

The Physical Activity Guidelines continue, “As part of their weekly physical activity, older adults should do multicomponent physical activities. … Multicomponent refers to physical activity that includes more than one type of physical activity, such as aerobic, muscle strengthening and balance training. … Research demonstrates that multicomponent physical activity programs are most successful at reducing falls and injuries.”

You’re already riding for at least the minimum amount of aerobic activity and probably more.  Doing the minimum amounts to meet the #2 – #5 guidelines as separate activities takes at least three hours a week and as much as 8:45 a week if you do the recommended maximums for each type.  You don’t want to cut back on your riding so how can you fit in #2 – #5?

A simple example is using free weights instead of machines for strength training. Exercise scientists using the latest research recommend squats.  (New York Times The Power of the Squat) Squats with some sort of load (a backpack with canned goods, holding containers of kitty litter, dumbbells, a barbell, etc.) are simultaneously strength training and weight-bearing. Split squats and lunges also work on balance. In addition to your legs, squats train your core and your upper back, help maintain the flexibility, stability and function of your hips, knees and ankles and work on your balance. If done correctly squats aren’t bad for your joints.  I explain how to do squats in this column: Anti-Aging: 4 Essential Year-Round Home Resistance Exercises

Improve activities of daily living.

Many of your activities of daily living are multi-component, e.g., getting up from the toilet without using your arms requires both strength and balance. Putting something heavy on a high shelf uses strength and dynamic balance. Reaching down to pick up something off the floor requires core strength, flexibility and balance.

You don’t do bicep curls or deltoid military presses in real life. You do use your biceps and delts when you put your bike on top of the car or lift a bag of groceries to the counter.

Many multi-component activities require no equipment and can be easily incorporated into your daily activities.  You don’t have to do the 20 to 30 minutes of strength training all at the same time. Or 20 to 30 minutes of balance or 20 – 30 minutes of weight bearing.  E.g., instead of using a cart from the grocery store to the, car carry your groceries. Walk to the car placing each heel right in front of the other toes. When you get to your car you’ve done five minutes of strength, balance and weightbearing activity.

You’re walking, don’t anticipate a curb and lose your balance when you step off. The simultaneous use of your core strength and balance will help you not to fall. If you’re jostled, not falling requires strength to resist the other person as well as balance.

Variations of squats as explained above improve your leg strength, balance and bone strength.

Use activities of daily living.

Use your imagination to invent other multi-component activities. To work on leg strength and balance for skiing a friend does one-leg squats while brushing his teeth.

I’ve written many columns on the different recommended types of activities.

My eBook Anti-Aging: 12 Ways You Can Slow the Aging Process includes detailed chapters on strength training, balance and weight-bearing exercises, as well as aerobic, high intensity aerobic, and flexibility exercises. The exercises are illustrated with 24 photos. I include sample weeks and months for different types and amounts of exercise. I combine the six training modalities (aerobic, intense aerobic, strength, weight bearing, balance and flexibility) into a four-season annual plan. The 106-page Anti-Aging: 12 Ways You Can Slow the Aging Process is $14.99.

Coach John Hughes earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. John’s cycling career includes course records in the Boston-Montreal-Boston 1200-km randonnée and the Furnace Creek 508, a Race Across AMerica (RAAM) qualifier. He has ridden solo RAAM twice and is a 5-time finisher of the 1200-km Paris-Brest-Paris. He has written over 40 eBooks and eArticles on cycling training and nutrition, available in RBR’s eBookstore at Coach John Hughes. Click to read John’s full bio.

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