Physical_Activity_Guidelines

People with osteoarthritis should match the type and amount of physical activity to their abilities and the
severity of their condition. Most people can usually tolerate doing moderate-intensity activity for 150 minutes
a week or more, such as being active 3 to 5 days a week for 30 to 60 minutes per episode. Walking up to
10,000 steps per day does not appear to worsen osteoarthritis of the knee. Some people with osteoarthritis
can safely do more than 150 minutes of moderate-intensity activity each week and may be able to tolerate
vigorous-intensity activity. Health care professionals typically counsel people with osteoarthritis to do activities
that are low impact, not painful, and have low risk of joint injury. Swimming, walking, tai chi, and many musclestrengthening
exercises are good examples of this type of activity.
Physical Activity in Adults With Type 2 Diabetes
Physical activity in adults with type 2 diabetes shows how important it can be for people with a chronic
disease to be active. Physical activity has therapeutic effects, can reduce comorbidities, and can prevent risk
factors that contribute to the progression of type 2 diabetes. Therefore, in addition to benefits specific to type 2
diabetes, physical activity is routinely recommended to reduce risk of other diseases and help promote a healthy
body weight. Physical activity may also benefit adults with type 1 diabetes, but this condition was not addressed
for the development of the Guidelines.
Strong scientific evidence shows that physical activity protects against heart disease, the leading cause of
death in people with type 2 diabetes, and can reduce risk of death by 30 to 40 percent. Physical activity helps
protect against heart disease and factors related to the progression of type 2 diabetes by helping to reduce the
risk factors of high blood pressure, body weight, blood lipids (cholesterol), and elevated hemoglobin A1c in
people with type 2 diabetes. The beneficial effects on blood glucose (indicated by hemoglobin A1c) may also
reduce other complications of type 2 diabetes. Moderate-intensity activity for at least 150 minutes a week plus
2 days a week of muscle-strengthening activities help to substantially lower the risk of heart disease. A person
who moves toward 300 minutes or more of moderate-intensity activity a week gets even greater benefit.
Adults with a chronic condition should work with a health care professional or physical activity specialist
to adapt physical activity so it is appropriate for their condition. For example, people with diabetes must be
especially careful about monitoring their blood glucose, choosing appropriate footwear, and avoiding injury
to their feet.
Physical Activity in Adults With Hypertension
Hypertension is one of the most common, costly, and preventable cardiovascular disease risk factors. It is
the most prevalent chronic condition among adults. Physical activity has therapeutic benefits for people with
hypertension by helping to reduce blood pressure. It also lowers their risk of cardiovascular disease mortality.
Both aerobic and muscle-strengthening activities are beneficial for people with hypertension. Because the
benefits of physical activity are actually greater in people with hypertension than in those with normal blood
pressure, moderate-intensity activity for about 90 minutes a week or the equivalent amount of vigorous-intensity
activity helps to substantially lower the risk of heart disease. A person who moves toward greater amounts of
physical activity a week gets even greater benefit. People with hypertension should work with their health care
provider as they increase their physical activity, as adjustments to medication may be needed.
Chapter 6. Additional Considerations for Some Adults 83