Physical activity guidelines -- what's in it for you?
Uncle Sam has some physical activity guidelines for you. Last year the federal government developed and published comprehensive Physical Activity Guidelines for Americans, guidelines that offer recommendations based on age.
Recently, Rear Adm. Penelope Slade-Sawyer, acting executive director of the President's Council on Physical Fitness and Sport, spoke at Indiana University Bloomington about the new guidelines. Slade-Sawyer was the featured speaker of the School of Health, Physical Education and Recreation's annual Marian Godeke Miller Lecture.
Key points from the 2008 Physical Activity Guidelines for Americans
Adults who participate in any amount of physical activity gain some health benefits. Health benefits apply to people of all types, sizes, and ages. Health benefits also occur for people with disabilities, pregnant mothers and survivors of disease.
A total of two and a half hours a week of moderate-intensity aerobic activity substantially reduces the risk of many chronic diseases and other adverse health outcomes. Both aerobic and muscle-strengthening activity is beneficial.
As a person moves toward five hours a week, the health benefits grow. The amount and type of activity needed varies according to age and other physical conditions. For fitness benefits, aerobic activity should be episodes of at least 10 minutes.
More information about the guidelines can be found at http://www.healthfinder.gov or http://www.health.gov/PAGuidelines/.
Highlights for youth, ages 6-17
- Guidlines recommend one hour or more of daily physical activity that is at least moderate: Most of the one or more hours a day should be either moderate- or vigorous-intensity aerobic physical activity.
- Do vigorous-intensity physical activity at least three days a week. As part of the one or more hours of daily physical activity, include muscle-strengthening activities at least three days a week and include bone-strengthening activities at least three days a week.
- It is important to encourage young people to participate in physical activities that are age appropriate, enjoyable and offer variety.
Highlights for adults, ages 18-64
- The guidelines recommend a minimum two and a half hours (150 minutes) moderate-intensity aerobic activity; or 1 hour and 15 minutes (75 minutes) vigorous-intensity aerobic activity; or an equal combination.
- Muscle-strengthening activities that involve all major muscle groups should be performed on two or more days of the week.
- For additional health benefits, raise level toward five hours (300 minutes) moderate-intensity aerobic activity a week; or two and a half hours (150 minutes) vigorous-intensity aerobic activity a week; or an equivalent combination (2:1 rule of thumb).
Highlights for older adults, ages 64 and up
- Follow adult guidelines. If these are not possible, be as physically active as abilities and conditions allow.
- Do exercises that maintain or improve balance if at risk for falling.
- Those without chronic conditions and symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult a health care provider about physical activity.
Research and Guideline Formation
In order to formulate these recommendations the Center for Disease Control examined more than 1,600 research articles published since January 1995 and stratified by age group.
Several major meetings of professionals contributed input. A federal advisory committee included representatives from major universities across the United States. In addition, three public committee meetings examined youth and underserved populations to ensure their interests were considered.
The guideline development effort included members from the Office of Disease Prevention and Health Promotion, Centers for Disease Control and Prevention, National Institutes of Health, President's Council on Physical Fitness and Sports and Office of Assistant Secretary for Planning and Evaluation.
The process impressed Michael S. Willett, associate chair of the Department of Kinesiology in the School of HPER. In particular, he noted the number of individuals involved and the amount of time taken in the completion of the guidelines.
