Physical_Activity_Guidelines

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Table 2-1. Health Benefits Associated With Regular Physical ActivityChildren and Adolescents• Improved bone health (ages 3 through 17 years)• Improved weight status (ages 3 through 17 years)• Improved cardiorespiratory and muscular fitness (ages 6 through 17 years)• Improved cardiometabolic health (ages 6 through 17 years)• Improved cognition (ages 6 to 13 years)*• Reduced risk of depression (ages 6 to 13 years)Adults and Older Adults• 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*• Reduced risk of dementia (including Alzheimer’s disease)• Improved quality of life• Reduced anxiety• Reduced risk of depression• Improved sleep• Slowed or reduced weight gain• Weight loss, particularly when combined with reduced calorie intake• Prevention of weight regain following initial weight loss• Improved bone health• Improved physical function• Lower risk of falls (older adults)• Lower risk of fall-related injuries (older adults)Note: The Advisory Committee rated the evidence of health benefits of physical activity as strong, moderate, limited, or grade notassignable. Only outcomes with strong or moderate evidence of effect are included in this table.*See Table 2-3 for additional components of cognition and brain health.32 Physical Activity Guidelines for Americans
The Role of Fitness in HealthPhysical fitness is an important factor in the ability of people to perform routine daily activities and animportant issue from a public health perspective. Physical fitness has been defined as “the ability to carryout daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-timepursuits and respond to emergencies.”Physical fitness has multiple components, including cardiorespiratory fitness (endurance or aerobic power),musculoskeletal fitness, flexibility, balance, and speed of movement (see Table 2-2).Table 2-2. Components of Physical FitnessCardiorespiratoryFitnessThe ability to perform large-muscle, whole-body exercise at moderate-to-vigorousintensities for extended periods of time.MusculoskeletalFitnessThe integrated function of muscle strength, muscle endurance, and muscle power toenable performance of work.FlexibilityThe range of motion available at a joint or group of joints.BalanceThe ability to maintain equilibrium while moving or while stationary.SpeedThe ability to move the body quickly.A substantial body of research has examined the relationship between physical fitness—cardiorespiratoryfitness and, in some cases, musculoskeletal fitness—and health outcomes. The findings show that greaterphysical fitness is associated with reduced all-cause mortality and cardiovascular disease mortality andreduced risk of developing a wide range of chronic diseases, such as type 2 diabetes and hypertension. Todate, most studies were done in men, but new data indicate these relationships also exist in women.Physical activity and physical fitness are related to each other, and both provide important health benefits.Increases in the amount and intensity of physical activity typically produce increases in physical fitness,particularly in those who are less physically active. The available evidence suggests that physical activityand physical fitness interact in their effects on a variety of health outcomes.Some possible ways that fitness and health outcomes may relate to physical activity are:• Physical activity leads to improvements in physical fitness, and physical fitness causes improvementsin health outcomes;• Physical fitness may modify the amount of the effect that physical activity has on health outcomes; or• Physical activity can lead to improved physical fitness as a health outcome.Chapter 2. Physical Activity and Health 33
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Getting and Staying Active: Real-Li
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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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Physical activity. Any bodily movem
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Relative IntensityIntensity can als
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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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