Physical Activity Guidelines for Americans
The Physical Activity Guidelines for Americans, published by the United States Department of Health and Human Services (HHS), provides physical activity recommendations for people aged 6 and older and for all physical conditions. The science-based Guidelines recommend a total amount of physical activity per week to achieve a range of health benefits.
These Guidelines can be tailored to meet individual interests, lifestyles, and goals. Recommendations in the Guidelines can be incorporated within daily routines and allow activities—like walking, biking, or dancing—to be integrated.
The main message is that regular physical activity over months and years can produce long-term health benefits and reduce the risk of many diseases. The messages from the Physical Activity Guidelines are also found in the 2010 Dietary Guidelines for Americans which provide recommendations for healthy food choices and regular physical activity.
Health professionals and policymakers are the primary audiences for the Physical Activity Guidelines for Americans. However, the information is useful for anyone interested in improving the health of his/her community members and other individuals.
History
The Physical Activity Guidelines for Americans were released on October 7, 2008 and are based on a comprehensive review of scientific research about physical activity and health.
Health Benefits of Regular Physical Activity
- Health benefits of regular physical activity occur for children and adolescents, young and middle-aged adults, older adults, and those in every racial and ethnic group. There are also benefits for people who have disabilities.
- Both aerobic (endurance) and muscle-strengthening (resistance) physical activities are beneficial. Bone strengthening activities are also important for children and adolescents.
- The benefits of physical activity far outweigh the possibility of adverse outcomes.
- There is strong evidence of significant health benefits with regular physical activity. Some of these health benefits include the following:
- Improved cardiorespiratory and muscular fitness
- Improved bone health
- Improved cardiovascular and metabolic health biomarkers
- Weight loss and/or prevention of weight gain
- Regular physical activity may reduce the risk of many adverse health outcomes, including the following:
- Lower risk of early death
- Lower risk of coronary heart disease, stroke, and high blood pressure
- Lower risk of type 2 diabetes and metabolic syndrome
- Low risk of colon and breast cancer
Key Recommendations for Adults
Aerobic (endurance) Exercise Recommendations
- Most benefits occur with at least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity.
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- Moderate activities are those such as ballroom and line dancing, biking on level ground or with a few hills, general gardening, walking briskly, and water aerobics.
- If you choose to do vigorous-intensity aerobic activities, do at least 1 hour and 15 minutes a week.
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- Vigorous activities take more effort than moderate activities.
- Vigorous activities are those such as aerobic dance, biking faster than 10 miles per hour, heavy gardening, race walking, jogging, or running, and swimming fast or swimming laps.
- It is beneficial to do at least 10 minutes of an activity at a time.
- Additional benefits occur with more physical activity (higher intensity, greater frequency, and/or longer duration).
- Some physical activity is better than none!
Muscle Strengthening (resistance) Exercise Recommendations
- It is beneficial to do muscle strengthening (resistance) activities at least 2 days a week.
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- Resistance activities should include all of the major muscle groups, such as legs, hips, back, chest, stomach, shoulders, and arms.
Key Recommendations for Children and Adolescents
Aerobic (endurance) Exercise Recommendations
- Most benefits occur with at least 60 minutes (1 hour) or more daily of moderate- or vigorous-intensity aerobic physical activity.
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- Moderate activities are those such as riding a bike, brisk walking, and games that require catching and throwing.
- Vigorous activities are those such as running, sports such as soccer, ice or field hockey, basketball, swimming, or tennis, and active games requiring running and chasing, such as tag or flag football.
Muscle Strengthening (resistance) Exercise Recommendations
- Muscle strengthening activities should be done at least 3 days a week as part of the 60 minutes of daily exercise recommended for children and adolescents.
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- Muscle strengthening activities are games such as tug-of-war, resistance exercises using bands, body weight, or hand held weights, climbing a rope, tree, or wall, and doing sit-ups.
Bone Strengthening Exercise Recommendations
- Bone strengthening activities should be done at least 3 days a week as part of the 60 minutes of daily exercise recommended for children and adolescents.
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- Bone strengthening activities are games that involved hopping, skipping, or jumping, running, and jumping.
References
This article incorporates text from the websites of the United States Department of Health and Human Services, a United States government agency, with content in the public domain.
External links