Physical_Activity_Guidelines

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How Many Days a Week and for How Long?Offsetting theAerobic physical activity preferably should be spreadRisks of Toothroughout the week. Research studies consistently showthat activity performed on at least 3 days a week producesMuch Sittinghealth benefits. Spreading physical activity across at least3 days a week may also help reduce the risk of injury andPeople who sit a lot have anprevent excessive fatigue.increased risk of all-cause andcardiovascular disease mortality, asAll amounts of aerobic activity count toward meetingwell as an increased risk of developingthe key guidelines if they are performed at moderate orcardiovascular disease, type 2vigorous intensity. Episodes of physical activity can bediabetes, and colon, endometrial, anddivided throughout the day or week, depending on personal lung cancers. The mortality risk relatedpreference.to sitting is not observed among peoplewho do 60 to 75 minutes of moderateintensityphysical activity a day, butHow Intense?The key guidelines for adults focus on two levels ofthis amount of activity is far more thanintensity—moderate and vigorous. To meet the keymost people obtain. Therefore, bothguidelines, adults can do either moderate-intensity orreducing sitting time and increasingvigorous-intensity aerobic activities, or a combinationphysical activity will provide benefits.of both. It takes less time to get the same benefit fromvigorous-intensity activities than from moderate-intensityactivities. A general rule of thumb is that 2 minutes of moderate-intensity activity counts the same as 1 minuteof vigorous-intensity activity. For example, 30 minutes of moderate-intensity activity is roughly the same as 15minutes of vigorous-intensity activity.The intensity of aerobic activity can be tracked in two ways—absolute intensity and relative intensity.Absolute intensity is the amount of energy expended during the activity, without considering a person’scardiorespiratory fitness. The energy expenditure of light-intensity activity is 1.6 to 2.9 times the amount ofenergy expended when a person is at rest. Moderate-intensity activities expend 3.0 to 5.9 times the amountof energy expended at rest. The energy expenditure of vigorous-intensity activities is 6.0 or more times theenergy expended at rest.Relative intensity is the level of effort required to do anactivity. Less fit people generally require a higher level of effortthan more fit people to do the same activity. Relative intensitycan be estimated using a scale of 0 to 10, where sitting is0 and the highest level of effort possible is 10. Moderateintensityactivity is a 5 or 6. Vigorous-intensity activity beginsat a level of 7 or 8.Learn MoreSee Appendix 1. Physical ActivityBehaviors: Intensity, Bouts, and Steps formore information on using either methodto assess intensity.58 Physical Activity Guidelines for Americans
Table 4-1 lists some examples of activities classified as moderate-intensity or vigorous-intensity based onabsolute intensity. Either absolute or relative intensity can be used to monitor progress in meeting the keyguidelines.Table 4-1. Examples of Different Aerobic Physical Activities and Intensities,Based on Absolute IntensityModerate-Intensity Activities• Walking briskly (2.5 miles per hour or faster)• Recreational swimming• Bicycling slower than 10 miles per hour on level terrain• Tennis (doubles)• Active forms of yoga (for example, Vinyasa or power yoga)• Ballroom or line dancing• General yard work and home repair work• Exercise classes like water aerobicsVigorous-Intensity Activities• Jogging or running• Swimming laps• Tennis (singles)• Vigorous dancing• Bicycling faster than 10 miles per hour• Jumping rope• Heavy yard work (digging or shoveling, with heart rate increases)• Hiking uphill or with a heavy backpack• High-intensity interval training (HIIT)• Exercise classes like vigorous step aerobics or kickboxingChapter 4. Active Adults 59
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Physical ActivityGuidelines for Ame
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Table of ContentsAcknowledgments ..
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AcknowledgmentsThe Department also
Page 7 and 8: The primary audience for the Physic
Page 9 and 10: Key Guidelines for Older AdultsThe
Page 11 and 12: Implementation of the Physical Acti
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
Page 47 and 48: Childhood and adolescence are criti
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: Explaining the Key GuidelinesThe ke
Page 61 and 62: Muscle-Strengthening ActivityMuscle
Page 63 and 64: Muscle-strengthening activities sho
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
Page 77 and 78: Barbara: An Active, 65-Year-Old Wom
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
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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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