Physical_Activity_Guidelines

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Be Active in Safe EnvironmentsPeople can reduce their injury risks by paying attention to the places where they choose to be active. To helpthem stay safe, people can look for:• Physical separation from motor vehicles, such as sidewalks, walking paths, or bike lanes;• Neighborhoods with traffic-calming measures that slow traffic;• Places to be active that are well lit, where other people are present, and that are well maintained;• Shock-absorbing surfaces on playgrounds;• Well-maintained playing fields and courts without holes or obstacles;• Breakaway bases at baseball and softball fields; and• Padded and anchored goals and goal posts at soccer and football fields.Follow Rules and Policies That Promote SafetyRules, policies, and laws are potentially the most effective and wide-reaching way to reduce activity-relatedinjuries. To get the benefit, people should look for and follow these rules, policies, and laws. For example,policies that promote the use of bicycle helmets reduce the risk of head injury among bicyclists. Rules againstdiving into shallow water at swimming pools prevent head and neck injuries.Make Sensible Choices About When and How to Be ActiveA person’s choices can obviously influence the risk of adverse events. By making sensible choices, injuries andadverse events can be prevented. For example, wearing reflective clothing and lights when doing outdooractivities (walking, running, or bicycling) in the early morning or evening can help increase visibility. Considerweather conditions such as extremes of heat and cold, and apply sunscreen as appropriate. For example,during very hot and humid weather, people lessen the chances of dehydration and heat stress by:• Exercising in the cool of early morning as opposed to mid-day heat;• Switching to indoor activities (playing basketball in the gym rather than on the playground);• Changing the type of activity (swimming rather than playing soccer);• Lowering the intensity of activity (walking rather than running); and• Paying close attention to resting, seeking shade, drinking enough fluids, and finding other waysto minimize effects of heat.Consider Air Quality When Planning to Be ActiveExposure to air pollution is associated with several adverse health outcomes, including asthma attacks andcardiovascular disease-related events. People who can modify the location or time of exercise may wish toreduce these risks by exercising away from heavy traffic and industrial sites, especially during rush hour ortimes when pollution is known to be high. The Environmental Protection Agency Air Quality Index (AQI) providesinformation about when air conditions are unhealthy. The AQI can be found at https://www.airnow.gov/.92 Physical Activity Guidelines for Americans
Advice From Health Care ProvidersNo evidence is available to indicate that people who consult with their health care provider receive morebenefits and suffer fewer adverse events than people who do not. People without diagnosed chronic conditions(such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (such as chest pain orpressure, dizziness, or joint pain) most likely do not need to consult with a health care provider about physicalactivity.Inactive people who gradually progress over time to relativelymoderate-intensity activity have no known risk of suddencardiac events and very low risk of bone, muscle, or jointinjuries. A person who is habitually active with moderateintensityactivity can gradually increase to vigorous intensitywithout needing to consult a health care provider. People whodevelop new symptoms when increasing their levels of activityshould consult a health care provider.Learn MoreSee Chapter 4. Active Adultsfor guidance and examples of how togradually increase activity levels.Health care professionals and physical activity specialists can provide useful, personalized advice on how toreduce risk of injuries. For people who wish to seek the advice of a health care professional, it is particularlyappropriate to do so when contemplating vigorous-intensity activity, because the risks of this activity are higherthan the risks of moderate-intensity activities.The choice of appropriate types and amounts of physical activity can be affected by chronic conditions. Peoplewith symptoms or known chronic conditions should be under the regular care of a health care provider. Inconsultation with a health care professional or physical activity specialist, they can develop a physical activityplan that is appropriate for them. People with chronic conditions typically find that moderate-intensity activityis safe and beneficial. However, they may need to take special precautions. For example, people with diabetesneed to pay special attention to blood glucose control and proper footwear during activity.Light- and moderate-intensity physical activity are generallysafe and are recommended for women with uncomplicatedpregnancies, but women should talk with their providers abouthow to adjust their activity while they are pregnant and afterthe baby’s birth.During pregnancy, women should avoid:Learn MoreSee Chapter 6. AdditionalConsiderations for Some Adults for moredetails about physical activity duringpregnancy and the postpartum period.• Doing activities that involve lying on their back afterthe first trimester of pregnancy; and• Doing contact or collision sports and activities with high risk of falling or abdominal trauma, such assoccer, basketball, horseback riding, or downhill skiing.Chapter 7. Active and Safe 93
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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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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 and 58: Explaining the Key GuidelinesThe ke
Page 59 and 60: Table 4-1 lists some examples of ac
Page 61 and 62: Muscle-Strengthening ActivityMuscle
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Page 67 and 68: The benefits of regular physical ac
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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 85 and 86: Getting and Staying Active: Real-Li
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Page 89 and 90: Explaining the GuidelinesBe Confide
Page 91: Prior ExperiencePeople may use thei
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Page 97 and 98: Point-of-Decision PromptsThese inte
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Page 105 and 106: Cardiorespiratory fitness (enduranc
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Page 109 and 110: Relative IntensityIntensity can als
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Page 113 and 114: Appendix 2. Federal PhysicalActivit
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Page 117 and 118: Office of the Surgeon General, Step
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