2008 Physical Activity Guidelines for Americans

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http://www.health.gov/PAGuidelines/

2008 Physical Activity Guidelines for Americans

The Federal Government has issued its first-ever Physical Activity

Guidelines for Americans. They describe the types and amounts of

physical activity that offer substantial health benefits to Americans.

At-A-Glance: A Fact Sheet for Professionals

The Physical Activity Guidelines for Americans At-A-Glance: A Fact

Sheet for Professionals is designed for busy professionals as a quick

desk-side reference to the 2008 Physical Activity Guidelines for

Americans published by the U.S. Department of Health and Human

Services.

These Guidelines are needed because of the importance of physical

activity to the health of Americans, whose current inactivity puts

them at unnecessary risk. The latest information shows that

inactivity among American children, adolescents, and adults remains

relatively high, and little progress has been made in increasing

levels of physical activity among Americans.

Key Guidelines

Substantial health benefits are gained by doing physical activity

according to the Guidelines presented below for different groups.

Children and Adolescents (aged 6–17)

• Children and adolescents should do 1 hour (60 minutes) or

more of physical activity every day.

• Most of the 1 hour or more a day should be either moderate-

or vigorous-intensity aerobic physical activity.

• As part of their daily physical activity, children and

adolescents should do vigorous-intensity activity on at least 3 days

per week. They also should do muscle-strengthening and bone-

strengthening activity on at least 3 days per week.

Adults (aged 18–64)

• Adults should do 2 hours and 30 minutes a week of moderate-

intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-

intensity aerobic physical activity, or an equivalent combination of

moderate- and vigorous-intensity aerobic physical activity. Aerobic

activity should be performed in episodes of at least 10 minutes,

preferably spread throughout the week.

• Additional health benefits are provided by increasing to 5

hours (300 minutes) a week of moderate-intensity aerobic physical

activity, or 2 hours and 30 minutes a week of vigorous-intensity

physical activity, or an equivalent combination of both.

• Adults should also do muscle-strengthening activities that

involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)

• Older adults should follow the adult guidelines. If this is

not possible due to limiting chronic conditions, older adults should

be as physically active as their abilities allow. They should avoid

inactivity. Older adults should do exercises that maintain or improve

balance if they are at risk of falling.

For all individuals, some activity is better than none. Physical

activity is safe for almost everyone, and the health benefits of

physical activity far outweigh the risks. People without diagnosed

chronic conditions (such as diabetes, heart disease, or

osteoarthritis) and who do not have symptoms (e.g., chest pain or

pressure, dizziness, or joint pain) do not need to consult with a

health care provider about physical activity.

Adults With Disabilities

Follow the adult guidelines. If this is not possible, these persons

should be as physically active as their abilities allow. They should

avoid inactivity.

Children and Adolescents With Disabilities

Work with the child's health care provider to identify the types and

amounts of physical activity appropriate for them. When possible,

these children should meet the guidelines for children and

adolescents—or as much activity as their condition allows. Children

and adolescents should avoid being inactive.

Pregnant and Postpartum Women

Healthy women who are not already doing vigorous-intensity physical

activity should get at least 2 hours and 30 minutes (150 minutes) of

moderate-intensity aerobic activity a week. Preferably, this activity

should be spread throughout the week. Women who regularly engage in

vigorous-intensity aerobic activity or high amounts of activity can

continue their activity provided that their condition remains

unchanged and they talk to their health care provider about their

activity level throughout their pregnancy.

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Carruthers

Wakefield, UK