Tom Wade MD

Here is the link to the excellent article in The American Family Physician, Exercise Prescriptions in Older Adults [PubMed Abstract] [Full Text HTML] [Full Text PDF]. Am Fam Physician. 2017 Apr 1;95(7):425-432.

And here are some excerpts from the above article:

Key components of the prescription include setting achievable activity goals, identifying barriers and providing potential solutions, and providing specific recommendations on the type, frequency, and intensity of activities. Older adults will derive distinct benefits from aerobic exercise, strength or resistance training, flexibility or stretching exercises, and balance training. Many community resources are available to help older adults begin a more active lifestyle.

For more on strength training in seniors please see: Growing Stronger: Strength Training For Older Adults [Full Text PDF]. 2002 From The Physical Activity Website of the Centers for Disease Control.

See Target Heart Rate and Estimated Maximum Heart Rate from The Centers For Disease Control Physical Activity Home Page.

BALANCE AND PROPRIOCEPTIVE TRAINING

Balance and proprioceptive training should be a regular part of exercise for all older adults to prevent falls, especially in individuals at higher fall risk.16,20 Balance training
involves practicing to control movements of the body’s position while standing, but with reducing base of support (e.g., standing
on one foot).16 Balance training should be practiced at least two hours per week, should be ongoing for lasting fall prevention effect, and may be group based or home based.25 To minimize the risk of falling during exercise, balance training should be closely supervised at first and begin with less challenging
postures.

See PREVENTING FALLS: A Guide to Implementing Effective Community-Based Fall Prevention Programs 2015 from The Centers For Disease Control and Prevention.