Highlights from the 2008 Physical Activity Guidelines for Americans
U.S. Federal Government issues its first-ever Physical Activity Guidelines for Americans
The U.S. Federal Government issued its first-ever Physical Activity Guidelines for Americans in 2008. They describe the types and amounts of physical activity that offer substantial health benefits to Americans. Accompanying the guidelines is an Advisory Committee Report that provides a review of strength of the scientific evidence for the health benefits of physical activity, which was used to develop the physical activity recommendations.
Physical Activity Guidelines for Adults, Children and Adolescents, Older Adults
Strength of the Scientific Evidence
According to Physical Activity Guidelines for Americans, the major research findings on the benefits of physical activity include:
- Regular physical activity reduces the risk of many adverse health outcomes.
- Some physical activity is better than none.
- For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
- Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
- Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
- Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
- The health benefits of physical activity occur for people with disabilities.
- The benefits of physical activity outweigh the risks of injury and heart attack
2008 PHYSICAL ACTIVITY GUIDELINES FOR AMERICANS
- Adults should do a minimum of 2 hours and 30 minutes of moderate-intensity aerobic activity a week by doing activities like brisk walking, ballroom dancing, or general gardening.
- Adults can choose 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity by doing exercise like jogging, aerobic dancing, and jumping rope. Adults also may choose combinations of moderate- and vigorous-intensity aerobic activity.
- Aerobic activity should be performed in episodes of at least 10 minutes, and preferably spread throughout the week. For additional and more extensive health benefits, adults should increase their aerobic physical activity to 5 hours (300 minutes) a week of moderate-intensity or 2 hours and 30 minutes a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also do muscle-strengthening activities on 2 or more days a week to achieve the unique benefits of strengthening activities.
- Children and adolescents aged 6–17 years should accumulate 1 hour or more of physical activity daily. The 1 hour of activity should be mostly aerobic but should also include muscle-strengthening and bone-strengthening activities.
- Youth should include vigorous-intensity activity in this 1 hour on at least 3 days a week. They should also do muscle-strengthening activities on at least 3 days and bone- strengthening activities on at least 3 days a week. It is important to encourage young people to participate in physical activities that are appropriate for their age, enjoyable, and offer variety. The Guidelines list a number of examples of each type of activity for children and adolescents
- Many healthy and fit older adults can follow the guidelines for adults. Some adults who are unfit or who have activity-limiting chronic conditions may need to follow the guidelines for older adults.
- When older adults cannot do 2 hours and 30 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
- Older adults should do exercises that maintain or improve balance if they are at risk for falling.
- Older adults should use relative intensity to determine their level of effort for physical activity.
- Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
HEALTH BENEFITS OF PHYSICAL ACTIVITY — STRENGTH OF THE SCIENTIFIC EVIDENCE
Adults and Older Adults
- Strong Evidence for Lower Risk of:
Early death
Heart disease
Stroke
Type 2 diabetes
High blood pressure
Adverse blood lipid profile
Metabolic syndrome
Colon and breast cancers
Prevention of weight gain
Weight loss when combined with diet
Improved cardiorespiratory and muscular fitness
Prevention of falls
Reduced depression
Better cognitive function (older adults)
- Moderate to Strong Evidence
Better functional health (older adults)
Reduced abdominal obesity
- Moderate Evidence
Weight maintenance after weight loss
Lower risk of hip fracture
Increased bone density
Improved sleep quality
Lower risk of lung and endometrial cancers
Children and Adolescents
- Strong Evidence
Improved cardiorespiratory endurance and muscular fitness
Favorable body composition<
Improved bone health
Improved cardiovascular and metabolic health biomarkers
- Moderate Evidence
Reduced symptoms of anxiety and depression
Physical Activity Guidelines for Americans. http://www.health.gov/PAGuidelines
Physical Activity Guidelines Advisory Committee Report http://www.health.gov/PAGuidelines/committeereport.aspx
At-A-Glance: A Fact Sheet for Professionals http://www.health.gov/Paguidelines/factsheetprof.aspx
National Physical Activity Implenentation Plan. http://www.physicalactivityplan.org/NationalPhysicalActivityPlan.pdf
Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm