Physical Activity Guidelines for Americans

Many people have heard of the Physical Activity Guidelines for Americans, but do you know the benefits of physical activity and what meeting these guidelines looks like for you and your loved ones?  

There is clear evidence supporting the benefits of physical activity which includes but is not limited to: supporting normal growth and development, improved cognitive function including memory, attention, executive functioning and academic performance, reduced anxiety and depression risk, improved sleep, reducing the risk of many chronic diseases, generally feeling “better,” and enhancing your quality of life physically, mentally, and emotionally.    

“Being physically active is one of the most important actions that people of all ages can take to improve their health.”

Alex M. Azar II, Secretary, U.S. Department of Health and Human Services

 

Who is physical activity for?  

Physical activity is for everyone although it will look different from person to person, almost everyone gains benefits.  

What about different intensities of activity?          

• Light-intensity physical activity includes activities such as walking at a slow or leisurely pace (2 mph or less), light chores around the home, or things like cooking activities.
• Moderate-intensity physical activity includes activities such as walking briskly (2.5-4 mph), yard work such as raking, or activities like playing double tennis.
• Vigorous-intensity physical activity includes activities such as jogging, running, participating in a strenuous fitness class, shoveling snow (1-2 times a year in Portland!), or carrying heavy groceries or other items upstairs.  

What is meant by aerobic and muscle strengthening activities?

• Aerobic is defined as “any kind of physical activity that increases your heart rate and makes you breathe hard some of the time.” This could include activities like playing soccer, a brisk walk, or jogging.
• Muscle strengthening is defined as “exercise to strengthen or tone your muscles.” This could include activities such as lifting weights, using resistance bands, or heavy gardening that involves digging with a shovel.  

When can I expect to see some benefits?  

In a single session of moderate-to-vigorous physical activity!   In just one session blood pressure can be reduced, insulin sensitivity can improve, better-quality sleep, have a reduction in anxiety symptoms, and many aspects of cognition can be improved on the day that activity is performed.   Over days to weeks after becoming more consistently physically active you gain additional benefits such as a reduction in disease risk and improved physical function.   Below you will find the key guidelines for a variety of age groups and different demographics.  

 

Key Guidelines  

Preschool-Aged Children (ages 3 through 5 years)

• Physical activity should occur throughout the day to enhance growth and development.
• Active play, involving a mixture of activity types, should be encouraged by caregivers.  

Children and Adolescents (ages 6 through 17 years)

Opportunities and support to participate in physical activities that are appropriate for their age, are enjoyable, and offer variety are important to provide young people.

60 minutes or more of moderate-to-vigorous physical activity daily:

• Aerobic: Out of the daily 60 minutes, most should be moderate or vigorous intensity aerobic activity with at least 3 of those days a week being vigorous physical activity.
• Muscle strengthening: Out of the daily 60 minutes, muscle strengthening physical activity should be performed at least 3 days a week.
• Bone strengthening: Out of the daily 60 minutes, bone strengthening physical activity should be performed at least 3 days a week.  

Adults (ages 18 through 64 years)  

Less sitting and more moving throughout the day should be a goal! Any physical activity is better than none. Those who sit less and perform any number of moderate-to-vigorous activities gain some health benefits.

• Minimum 150 minutes to 300 minutes a week of moderate-intensity OR 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity OR an equivalent combination of moderate-vigorous intensity aerobic activity. Spread throughout the week is preferred.
• Additional health benefits are gained when performing physical activity beyond the 300 minutes of moderate-intensity physical activity.
• Muscle strengthening activities of moderate or greater intensity that involves all major muscle groups on at least 2 days per week will provide additional health benefits.

Older Adults (ages 65+)  

The key guidelines for adults also apply to older adults. The following guidelines are in addition for older adults.

• Physical activities that include balance training, aerobic, and muscle strengthening activities.
• Level of effort should be determined based on their level of fitness.
• Those with chronic conditions should understand how their condition impacts their ability to do regular physical activity safely.
• When a chronic condition does not allow an older adult to accomplish 150 minutes of moderate-intensity aerobic activity weekly, they should be as physically active as their abilities and conditions allow.  

People During Pregnancy and the Postpartum Period

• Minimum 150 minutes of moderate-intensity aerobic activity per week during pregnancy and the postpartum period. It is ideal to spread the aerobic activity throughout the week.
• Those who performed vigorous-intensity aerobic activity or who were physically active before pregnancy can continue with these activities during pregnancy and the postpartum period.
• Those who are pregnant should be under the care of a health care provider who can monitor the progress of pregnancy. Consulting a health care provider about continuing or adjusting physical activity during pregnancy and after the baby is born is advised. 

Adults With Chronic Health Conditions and Adults With Disabilities

• When able, a minimum of 150 minutes to 300 minutes a week of moderate-intensity OR 75 minutes to 150 minutes a week of vigorous-intensity aerobic activity. Ideally, spreading the aerobic activity throughout the week.
• When able, including muscle strengthening activities of moderate or greater intensity, involving all major muscle groups, at least 2 days per week. These activities provide additional health benefits.
• When unable to meet the above guidelines, engagement in regular physical activity according to abilities should be performed and inactivity should be avoided.
• Those with chronic conditions or symptoms should be under the care of a health care professional. Consulting a health care professional or a physical activity specialist about the types and amounts of activity appropriate for their abilities and chronic conditions is advised.  

 

Safe Physical Activity  

To reduce risk of injury, other adverse events, and to perform physical activity safely, people should:

• Understand the risks but be confident that physical activity is safe for nearly everyone.
• Choose appropriate types of physical activity for their current fitness level and health goals.
• Over time increase physical activity gradually to meet guidelines or health goals. Inactive people should start with lower intensity and gradually increase how often and how long activities are performed.
• Use appropriate gear and equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
• If chronic conditions or symptoms are present, be under the care of a health care provider. Those with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity that is appropriate for them.  

 

Dr. Sabrina Dupuis, DC takes a diverse approach to provide symptom relief through adjustments, soft tissue therapy, and physical therapy. Her goal is to help patients manage pain, return or increase their function, and to provide them with relevant and helpful tools that will keep them healthy and moving! She loves to work with a wide demographic of patients from all walks of life.  In her spare time you can find Dr. Dupuis hiking, camping, pottery and cooking.

 

Reference:   https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines  

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