Regular physical activity is essential to our health
Physical activity is linked with even more positive health outcomes than previously thought. Even better, benefits can start accumulating from small amounts of, and immediately after doing, physical activity.
Just released, the Physical Activity Guidelines for Americans – issued by the U.S. Department of Health and Human Services – is grounded in the most current scientific evidence and informed by the recommendations of the 2018 Physical Activity Guidelines Advisory Committee, says HHS. This federal advisory committee, which was composed of researchers in the fields of physical activity, health, and medicine, conducted a multifaceted analysis of the available scientific literature. The guidelines complement the Dietary Guidelines for Americans, a joint effort of HHS and the U.S. Department of Agriculture.
Regular physical activity is one of the most important things people can do to improve their health, according to the researchers. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level. Individuals with a chronic disease or a disability can benefit from regular physical activity, as do women who are pregnant.
Sedentary behavior
The new guidelines address the impact of sedentary behavior on health. Research on the health effects of sedentary behavior is a relatively new area, and was not addressed when the previous guidelines were published 10 years ago.
Sedentary behavior has received an increasing amount of attention as a public health problem because it appears to have health risks, and it is a highly prevalent behavior in the U.S. population, says HHS. Data collected in the U.S. National Health and Nutrition Examination Survey (NHANES) indicate that children and adults spend approximately 7.7 hours per day – 55 percent of their monitored waking time – being sedentary. Thus, the potential population health impact of sedentary behavior is substantial.
The newly published guidelines discuss the proven benefits of physical activity and outline the amounts and types of physical activity recommended for different ages and populations.
Key guidelines for children and adolescents
Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:
- Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous- intensity aerobic physical activity and should include vigorous-intensity physical activity on at least three days a week.
- Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
- Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
Key guidelines for adults
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
- Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
- Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on two or more days a week, as these activities provide additional health benefits.
Key guidelines for older adults
The key guidelines for adults also apply to older adults. In addition, the following key guidelines are specifically intended for older adults:
- As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
- Older adults should determine their level of effort for physical activity relative to their level of fitness.
- Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
- When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
Key guidelines for women during pregnancy and postpartum
- Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week.
- Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.
- Women who are pregnant should be under the care of a healthcare provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their healthcare provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.
Key guidelines for adults with chronic health conditions and adults with disabilities
- Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
- Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on two or more days a week.
- When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
- Adults with chronic conditions or symptoms should be under the care of a healthcare provider. People with chronic conditions can consult a healthcare professional or physical activity specialist about the types and amounts of activity appropriate for their abilities and chronic conditions.
To view the Physical Activity Guidelines for Americans, go to https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf
The benefits of regular physical activity
For adults and older adults, regular physical activity can:
- Lower risk of all-cause mortality.
- Lower risk of cardiovascular disease mortality.
- Lower risk of cardiovascular disease (including heart disease and stroke).
- Lower risk of hypertension.
- Lower risk of type 2 diabetes.
- Lower risk of adverse blood lipid profile.
- Lower risk of cancers of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach.
- Improved cognition.
- Reduce risk of dementia (including Alzheimer’s disease).
- Improve quality of life.
- Reduce anxiety.
- Reduce risk of depression.
- Improve sleep.
- Slow or reduce weight gain.
- Lead to weight loss, particularly when combined with reduced calorie intake.
- Prevent weight regain following initial weight loss.
- Improve bone health.
- Improve physical function.
- Lower risk of falls (older adults).
- Lower risk of fall-related injuries (older adults).
Source: Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services (HHS).