Physical_Activity_Guidelines

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• Adults with chronic conditions or symptoms should be under the care of a health care provider.People with chronic conditions can consult a health care professional or physical activity specialistabout the types and amounts of activity appropriate for their abilities and chronic conditions.Key Guidelines for Safe Physical ActivityTo do physical activity safely and reduce risk of injuries and other adverse events, people should:• Understand the risks, yet be confident that physical activity can be safe for almost everyone.• Choose types of physical activity that are appropriate for their current fitness level and healthgoals, because some activities are safer than others.• Increase physical activity gradually over time to meet key guidelines or health goals. Inactivepeople should “start low and go slow” by starting with lower intensity activities and graduallyincreasing how often and how long activities are done.• Protect themselves by using appropriate gear and sports equipment, choosing safe environments,following rules and policies, and making sensible choices about when, where, and how to beactive.• Be under the care of a health care provider if they have chronic conditions or symptoms. Peoplewith chronic conditions and symptoms can consult a health care professional or physical activityspecialist about the types and amounts of activity appropriate for them.10 Physical Activity Guidelines for Americans
Implementation of the Physical Activity GuidelinesThrough Move Your WayThe Physical Activity Guidelines is written for professional audiences. Therefore, its translation intoactionable consumer messages and resources helps individuals, families, and communities achieve therecommendations in the Guidelines. The Move Your Way campaign was created by the Office of DiseasePrevention and Health Promotion within the U.S. Department of Health and Human Services to be usedby communities, health professionals, educators, and others to communicate to consumers in plainlanguage about the recommendations from the Guidelines, promote the health benefits of meeting therecommendations, and provide tips for how consumers can meet the recommendations.Campaign resources, including interactive tools, fact sheets, videos, and graphics, are available athttps://www.health.gov/PAGuidelines/.Figure A-1. Move Your Way Adult DosageYOUR WAYAdults need a mix of physicalactivity to stay healthy.Moderate-intensityaerobic activity*Anything that gets your heartbeating faster counts.Muscle-strengtheningactivityDo activities that make your muscleswork harder than usual.15at lea 0 stminutesa weekANDat l2 eastdaysa week* If you prefer vigorous-intensity aerobic activity (like running), aim for at least75 minutes a week.If that’s more than you can do right now, do what you can.Even 5 minutes of physical activity has real health benefits.Walk. Run. Dance. Play. What’s your move?Summary 11
Page 1 and 2: Physical ActivityGuidelines for Ame
Page 3 and 4: Table of ContentsAcknowledgments ..
Page 5 and 6: AcknowledgmentsThe Department also
Page 7 and 8: The primary audience for the Physic
Page 9: Key Guidelines for Older AdultsThe
Page 13 and 14: Chapter 1. Introducing the Physical
Page 15 and 16: Why and How the Physical ActivityGu
Page 17 and 18: Figure 1-2. Percentage of U.S. High
Page 19 and 20: The Framework for the Physical Acti
Page 21 and 22: • Insufficiently active is doing
Page 23 and 24: elevated risk if they perform no mo
Page 25 and 26: Health-Related Versus Performance-R
Page 27 and 28: Chapter 2. Physical Activity and He
Page 29 and 30: Examining the Relationship BetweenP
Page 31 and 32: The Health Benefits of Physical Act
Page 33 and 34: The Role of Fitness in HealthPhysic
Page 35 and 36: Figure 2-1. Relationship of Moderat
Page 37 and 38: Can High-Intensity Interval Trainin
Page 39 and 40: and fractures. Older adults, includ
Page 41 and 42: CognitionCompared to inactive peopl
Page 43 and 44: Table 2-4. Health Benefits Associat
Page 45 and 46: Cardiac events, such as a heart att
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Page 49 and 50: Explaining the GuidelinesTypes of A
Page 51 and 52: moderate-intensity activity. A chil
Page 53 and 54: Special ConsiderationsChildren and
Page 55 and 56: Chapter 4. Active Adults
Page 57 and 58: Explaining the Key GuidelinesThe ke
Page 59 and 60: Table 4-1 lists some examples of ac
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Muscle-Strengthening ActivityMuscle
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Muscle-strengthening activities sho
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• She attends a cardio exercise c
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The benefits of regular physical ac
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Explaining the Key GuidelinesAs wit
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How Many Days a Week and for How Lo
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Balance ActivitiesThese kinds of ac
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Active Older AdultsOlder adults who
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Barbara: An Active, 65-Year-Old Wom
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All Americans should be physically
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may be born with a disability, or i
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People with osteoarthritis should m
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Getting and Staying Active: Real-Li
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Chapter 7. Active and Safe
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Explaining the GuidelinesBe Confide
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Prior ExperiencePeople may use thei
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Advice From Health Care ProvidersNo
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Being physically active is one of t
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Point-of-Decision PromptsThese inte
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and social opportunities. More ambi
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• Transportation, Land Use, and C
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The coalition also worked with Anyt
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Cardiorespiratory fitness (enduranc
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Physical activity. Any bodily movem
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Relative IntensityIntensity can als
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How Are Steps Considered in the Gui
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Appendix 2. Federal PhysicalActivit
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Department of Transportation (DOT)F
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Office of the Surgeon General, Step
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