Physical_Activity_Guidelines

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The Beneficial Effects of Increasing Physical Activity:It Is About Overload, Progression, and SpecificityOverload is the physical stress placed on the body when physical activity is greater in amount orintensity than usual. The body’s structures and functions respond and adapt to these stresses. Forexample, aerobic physical activity places a stress on the cardiorespiratory system and muscles, requiringthe lungs to move more air and the heart to pump more blood and deliver it to the working muscles. Thisincrease in demand increases the efficiency and capacity of the lungs, heart, circulatory system, andexercising muscles. In the same way, muscle-strengthening and bone-strengthening activities overloadmuscles and bones, making them stronger.Progression is closely tied to overload. Once a person reaches a certain fitness level, he or she is able toprogress to higher levels of physical activity by continued overload and adaptation. Small, progressivechanges in overload help the body adapt to the additional stresses while minimizing the risk of injury.Specificity means that the benefits of physical activity are specific to the body systems that are doingthe work. For example, the physiologic benefits of walking are largely specific to the lower body and thecardiovascular system. Push-ups primarily benefit the muscles of the chest, shoulders, and upper arms.The following sections provide more detail on what is known from research studies about the specific healthbenefits of physical activity.All-Cause MortalityStrong scientific evidence shows that physical activity delays death from all causes. This includes the leadingcauses of death, such as heart disease and some cancers, as well as other causes of death. This effect isremarkable in two ways:• First, only a few lifestyle choices have as large an effect on mortality as physical activity. It has beenestimated that people who are physically active for approximately 150 minutes a week have a33 percent lower risk of all-cause mortality than those who are not physically active.• Second, it is not necessary to do large amounts of activity or vigorous-intensity activity to reduce the riskof all-cause mortality. Benefits start to accumulate with any amount of moderate- or vigorous-intensityphysical activity.Research clearly demonstrates the importance of avoiding inactivity. Even low amounts of moderate-to-vigorousintensity physical activity reduce the risk of all-cause mortality. As Figure 2-1 shows, a large benefit occurs whena person moves from being inactive to being insufficiently active. The relative risk of all-cause mortality continuesto decline as people become even more physically active. Even at very high levels of physical activity (3 to 5 timesthe key guidelines), there is no evidence of increased risk.34 Physical Activity Guidelines for Americans
Figure 2-1. Relationship of Moderate-to-Vigorous Physical Activityto All-Cause Mortality1.1Hazard Ratio of Mortality10.90.80.70.60.5No lower threshold for benefitSteep early slopeAbout 70% of benefit reachedby 8.25 MET-hours per weekNo obvious best amount150–300 minutes ofmoderate physical activity0 5 10 15 20 25 30Leisure Time Physical Activity(MET-hours per Week)No evidence of increased risk at high endSource: Adapted from data found in Moore SC, Patel AV, Matthews CE. Leisure time physical activity of moderate to vigorous intensityand mortality: a large pooled cohort analysis. PLoS Med. 2012;9(11):e1001335. doi:10.1371/journal.pmed.1001335.All adults can gain this health benefit of physical activity, no matter their age, sex, race, or ethnicity. Physicallyactive people with all body weights (normal weight, overweight, obesity) also have lower risk of all-causemortality than do inactive people.Cardiorespiratory HealthThe benefits of physical activity on cardiorespiratory health are some of the most extensively documented ofall the health benefits. Cardiorespiratory health involves the health of the heart, lungs, and blood vessels.Heart disease and stroke are two of the leading causes of death in the United States. Risk factors thatincrease the likelihood of cardiovascular diseases include smoking, hypertension, type 2 diabetes, and highlevels of certain blood lipids (such as low-density lipoprotein [LDL] cholesterol). Low cardiorespiratory fitnessalso is a risk factor for heart disease.Physical activity strongly reduces both the risk of dying from cardiovascular disease and the risk of developingcardiovascular disease, including heart attack, stroke, and heart failure. Regularly active adults have lowerrates of heart disease and stroke and have lower blood pressure, better blood lipid profiles, and better physicalfitness. Significant reductions in risk of cardiovascular disease occur at activity levels equivalent to 150 minutesa week of moderate-intensity physical activity. As with all-cause mortality, benefits begin with less than 150minutes a week, and strong evidence shows that greater amounts of physical activity result in even furtherreductions in risk of cardiovascular disease.Chapter 2. Physical Activity and Health 35
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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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