Physical_Activity_Guidelines

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Figure A1-1. Using a Pedometer or Fitness Tracker to Track WalkingWalking is a popular and easy way to meet the keyguidelines, and pedometers or step counters are auseful way to track progress. Popular advice, suchas walking 10,000 steps a day, is not a guidelineper se, but a way people may choose to meet thekey guidelines. The main idea in using a pedometerto meet the key guidelines is to first set a time goal(minutes of walking a day) and then calculate howmany steps are needed each day to reach that goal.Moderate- or vigorous-intensity physical activity,such as a brisk walk, counts toward meeting the keyguidelines. People generally need to plan episodesof walking if they want to use step goals to progresstoward meeting key guidelines.As a basis for setting step goals, it is preferable thatpeople know how many steps they take per minuteof a brisk walk. A person with a lower fitness level,who takes fewer steps per minute than a fit adult,will need fewer steps to achieve the same time of walking.One way to set a step goal is the following:1. To determine one’s usual daily steps, a person uses a pedometer or fitness tracker to countthe number of steps taken on several ordinary days with no episodes of walking for exercise.Suppose the average is about 5,000 steps a day. (Most of those steps are light-intensity activity.)2. With the pedometer or fitness tracker, the person measures the number of steps takenduring a 10-minute walk. Suppose this is 1,000 steps. For a goal of 20 minutes of walking,the goal would total 2,000 steps (1,000 times 2).3. To calculate a daily step goal, add the usual daily steps (5,000) to the steps required for a20-minute walk (2,000), to get the total steps per day (5,000 + 2,000 = 7,000).Then, each week, the person gradually increases the number of total steps a day until the step goalis reached. Rate of progression should be individualized. Some people who start out at 5,000 stepsa day can add 500 steps per day each week. Others, who are less fit and starting out at a lowernumber of steps, should add a smaller number of steps each week.112 Physical Activity Guidelines for Americans
Appendix 2. Federal PhysicalActivity ResourcesCenters for Disease Control and Prevention (CDC):BAM! Body and Mindhttps://www.cdc.gov/bam/BAM! Body and Mind was specifically designed for children ages 9 to 12 years to promote age-appropriatenutrition, physical activity, stress management, and other healthy lifestyle habits.Division of Cancer Prevention and Control (DCPC), Policies and Practices forCancer Prevention and Survivorship: Physical Activityhttps://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/index.htmThis DCPC resource highlights the benefits of physical activity for children, adults, and cancer survivors. Italso outlines strategies for increasing physical activity in the community and provides guidance for howcomprehensive cancer control programs can help promote physical activity for cancer prevention.Division of Nutrition, Physical Activity, and Obesity (DNPAO)https://www.cdc.gov/nccdphp/dnpao/state-local-programs/physicalactivity.htmlThe DNPAO physical activity website provides resources for state and local program planners, healthprofessionals, and other community members to increase physical activity access through communitydesign and programs in various settings.https://www.cdc.gov/nccdphp/dnpao/data-trends-maps/index.htmlData, Trends, and Maps is an interactive database that provides information about the health status andbehaviors of Americans, state-by-state, through clickable maps, charts, and tables. Data can be filtered bycategory (such as physical activity) and topic (such as behavior or environmental and policy supports).https://www.cdc.gov/physicalactivity/community-strategies/index.htmThis CDC website offers resources that can help state and local health departments, public healthprofessionals, and community organizations build activity-friendly communities.Division of Population Health (DPH), Physical Activity for Arthritishttps://www.cdc.gov/arthritis/basics/physical-activity-overview.htmlThis DPH website provides resources and guidance on physical activity for individuals with arthritis.Healthy Schoolshttps://www.cdc.gov/healthyschools/physicalactivity/index.htmCDC Healthy Schools works to prevent chronic disease and promote the health and well-being of childrenand adolescents in schools. The physical activity section of the website provides resources on how toeffectively implement physical education and physical activity in the school setting.Appendix 2. Federal Physical Activity Resources 113
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Physical ActivityGuidelines for Ame
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Table of ContentsAcknowledgments ..
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AcknowledgmentsThe Department also
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The primary audience for the Physic
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Key Guidelines for Older AdultsThe
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Implementation of the Physical Acti
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Chapter 1. Introducing the Physical
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Why and How the Physical ActivityGu
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Figure 1-2. Percentage of U.S. High
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The Framework for the Physical Acti
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• Insufficiently active is doing
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elevated risk if they perform no mo
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Health-Related Versus Performance-R
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Chapter 2. Physical Activity and He
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Examining the Relationship BetweenP
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The Health Benefits of Physical Act
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The Role of Fitness in HealthPhysic
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Figure 2-1. Relationship of Moderat
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Can High-Intensity Interval Trainin
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and fractures. Older adults, includ
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CognitionCompared to inactive peopl
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Table 2-4. Health Benefits Associat
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Cardiac events, such as a heart att
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Childhood and adolescence are criti
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Explaining the GuidelinesTypes of A
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moderate-intensity activity. A chil
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Special ConsiderationsChildren and
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Chapter 4. Active Adults
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Explaining the Key GuidelinesThe ke
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Table 4-1 lists some examples of ac
Page 61 and 62: Muscle-Strengthening ActivityMuscle
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Page 65 and 66: • She attends a cardio exercise c
Page 67 and 68: The benefits of regular physical ac
Page 69 and 70: Explaining the Key GuidelinesAs wit
Page 71 and 72: How Many Days a Week and for How Lo
Page 73 and 74: Balance ActivitiesThese kinds of ac
Page 75 and 76: Active Older AdultsOlder adults who
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Page 79 and 80: All Americans should be physically
Page 81 and 82: may be born with a disability, or i
Page 83 and 84: People with osteoarthritis should m
Page 85 and 86: Getting and Staying Active: Real-Li
Page 87 and 88: Chapter 7. Active and Safe
Page 89 and 90: Explaining the GuidelinesBe Confide
Page 91 and 92: Prior ExperiencePeople may use thei
Page 93 and 94: Advice From Health Care ProvidersNo
Page 95 and 96: Being physically active is one of t
Page 97 and 98: Point-of-Decision PromptsThese inte
Page 99 and 100: and social opportunities. More ambi
Page 101 and 102: • Transportation, Land Use, and C
Page 103 and 104: The coalition also worked with Anyt
Page 105 and 106: Cardiorespiratory fitness (enduranc
Page 107 and 108: Physical activity. Any bodily movem
Page 109 and 110: Relative IntensityIntensity can als
Page 111: How Are Steps Considered in the Gui
Page 115 and 116: Department of Transportation (DOT)F
Page 117 and 118: Office of the Surgeon General, Step
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