Physical Activity Guidelines
New Activity Recommendations for Adults, Children and Older Adults
Nov 4, 2008
Even though most people know that exercise is good for you, more than 60 % of people do not exercise regularly and up to 25 % are entirely inactive.
Physical activity is safe for almost everyone to do. In addition the health benefits of participating in regular physical activity far outweigh the risks.
Health Benefits of Exercise
Some of the many benefits of exercise for adults include:
- A lower risk of early death, heart disease, stroke, type 2 diabetes, high blood pressure, adverse blood lipid profile, metabolic syndrome and colon and breast cancers
- Prevention of weight gain
- Weight loss or weight maintenance especially when combined with diet
- Improved cardiorespiratory (heart and lung) and muscular fitness
- Prevention of falls
- Reduced depression
- Better mental function
Some of the many benefits of exercise for children and adolescents include:
- Improved cardiorespiratory (heart and lung) endurance and muscular fitness
- Favorable body composition (more muscle and less fat)
- Improved bone health
- Improved cardiovascular and metabolic health markers (lab results)
- Reduced symptoms of anxiety and depression
Summary of the New Physical Activity Guidelines by Life Stage
These new physical activity guidelines from the Department of Health and Human Services have changed some of the recommendations for the amount of physical activity people in different life stages need each day.
- Children and Adolescents - One hour or more of moderate physical activity a day.
- Adults - At least 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity activity.
- Older Adults - Follow the adult guidelines as able
- Women during and after pregnancy - At least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week.
- Adults with Disabilities - Follow the adult guidelines as able.
- People with Chronic Medical Conditions - Be sure to follow the advise of a health care provider.
Summary of the New Physical Activity Guidelines by Life Stage
Children and Adolescents
One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Children and adolescents should also incorporate muscle and bone strengthening activities three times a week.
Moderate intensity aerobic activities for children and adolescents include:
- Hiking
- Skateboarding
- Bicycle riding
- Brisk walking
Vigorous intensity aerobic activities for children and adolescents include:
- Bicycle riding
- Jumping rope
- Running
- Sports such as soccer, basketball and ice or field hockey
Children and adolescents should incorporate muscle-strengthening activities three days a week. Strength training activities include:
- Rope climbing
- Sit-ups
- Tug-of war
- Pull-ups
- Swinging on bars
Children and adolescents should incorporate bone-strengthening activities three days a week. Bone strengthening activities include:
- Jumping rope
- Running
- Skipping
Adults
Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Aerobic activity should be performed in episodes of at least 10 minutes. Adults also need to incorporate muscle strengthening activities and activities that help improve or maintain flexibility and balance.
Moderate intensity aerobic activities for adults include:
- Walking briskly (3 1/2 miles an hour)
- Water aerobics
- Ballroom dancing
- Bicycling (< 10 miles an hour)
- General gardening
Vigorous intensity aerobic activities for adults include:
- Race-walking (> 4 miles an hour)
- Jogging or running
- Swimming laps
- Jumping rope
- Bicycling (> 10 miles an hour)
- Hiking uphill or with a heavy backpack.
Adults should incorporate muscle strengthening activities at least two days a week. Strength training activities include:
- Weight training
- Push-ups
- Sit-ups
- Carrying heavy loads
- Heavy gardening
Finally for more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity.
Older adults
Older adults should follow the guidelines for other adults when it is within their physical capacity. They should also work on activities that improve flexibility, strength and balance.
If an older adult has a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow.
Those at risk of falling should do exercises to help maintain or improve balance.
Women during and after pregnancy
Healthy women should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week during pregnancy and the time after delivery. It is preferable if this activity is spread out during the week.
Pregnant women who regularly engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how, when and if their activity level or activities should be adjusted over time.
Those with disabilities
Adults who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week.
Children and adolescents should meet the guidelines for children and adolescents of one hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week.
When adults, children and adolescents with disabilities are not able to meet the guidelines, they should participate in regular physical activity according to their abilities and as much as their condition allows, but most of all should avoid inactivity.
People with chronic medical conditions
Most adults with chronic conditions get still get important health benefits from participating in regular physical activity. Those with chronic medical conditions need to exercise with the guidance of their health care provider.
All individuals should strive to be as active as possible. Getting some activity is better than none at all.
Resources
Dyer KA. The Many Health Benefits of Walking. Suite 101.
Dyer KA. How to Be Healthy for Life. Suite 101.
Department of Health and Human Services. October 2008. HHS Announces Physical Activity Guidelines for Americans. Press Release.
Department of Health and Human Services. October 2008. At-A-Glance: A Fact Sheet for Professionals.
© 2008 Kirsti A. Dyer MD, MS, FT.
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