Introducing the Physical Activity Guidelines for Americans, 2nd edition
What's New In the Physical Activity Guidelines for Americans
-Guidance for preschool-aged children (3-5 years) -Discussion of sedentary behavior -Removal of 10-minute bout length requirement -Evidence for even more health benefits - including immediate effects -Tested strategies for physical activity promotion
Defining Terms Types of Activity: Aerobic Definition
Activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
examples
Brisk walking Running/jogging Swimming Bicycling
Developing the Guidelines
HHS took the Committee's Scientific report and used it, as well as comments from the public and federal agencies, to write the second edition of the Guidelines. Additionally, the Physical Activity Guidelines for Americans undergoes peer review and clearance across the federal government prior to being approved and released by HHS. The Guidelines informs physical activity programs, research, and initiatives across the federal government and at the state and local level.
examples
Lifting weights Using resistance bands Bodyweight exercises Carrying heavy loads Heavy gardening
Types of Activity: Bone-Strengthening definition
Physical activity that produces an impact or tension force on the bones that promotes bone growth and strength. Also called weight-bearing or weight-loading activity
Types of Activity: Muscle-Strengthening definition
Physical activity, including exercise, that increases skeletal muscle strength, power, endurance, and mass.
Background and Development Process How do we come up with these guidelines? Where do they come from? What are they based on? How do we know these guidelines are correct? What is the process?
appointments of PGA advisory committee review of the current science PAGAC Scientific report development of physical activity guidelines implemented in federal programs and initiatives
strategies to promote physical activity
health care business and industry community recreation, fitness and parks education faith-based settings mass media public health sports
duration
how long a person does an activity in any one session
frequency
how often a person does aerobic activity; and
Aerobic activity has 3 components
intensity frequency duration
Muscle-Strengthening activity has 3 components
intensity frequency set and reps
Defining Intensity
moderate intensity vigorous intensity
intensity
or how hard a person works to do the activity. The intensities most often studied are moderate (equivalent in effort to brisk walking) and vigorous (equivalent in effort to running or jogging);
sets/reps
or how many times a person does the muscle-strengthening activity, like lifting a weight or doing a push-up (comparable to duration for aerobic activity
intensity
or how much weight or force is used relative to how much a person is able to lift;
frequency
or how often a person does muscle-strengthening activity
Key Guidelines for Adults
üAdults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. üFor substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. üAdditional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits
Key Guidelines for Adults with Chronic Health Conditions and Adults with Disabilities
üAdults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. üAdults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Key Guidelines for Older Adults
üAs part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. üOlder adults should determine their level of effort for physical activity relative to their level of fitness. üOlder adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. üWhen older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
Key Guidelines for School-Aged Children and Adolescents
üIt is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety. üChildren and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily: •Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week. •Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week. •Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
NEW: Guidelines for Children Ages 3 Through 5
üPreschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development. üAdult caregivers of preschool-aged children should encourage active play that includes a variety of activity types.
key guidelines Key Guidelines for Preschool-Aged Children
üPreschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development. üAdult caregivers of preschool-aged children should encourage active play that includes a variety of activity types.
Key Guidelines for Safe Physical Activity
üUnderstand the risks, yet be confident that physical activity can be safe for almost everyone. üChoose types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others. üIncrease physical activity gradually over time to meet key guidelines or health goals. Inactive people should "start low and go slow" by starting with lower-intensity activities and gradually increasing how often and how long activities are done. üProtect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active. üBe under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them.
Key Guidelines for Adults with Chronic Health Conditions and Adults with Disabilities, continued
üWhen adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity. üAdults with chronic conditions or symptoms should be under the care of a health care provider. People with chronic conditions can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for their abilities and chronic conditions.
Key Guidelines for Women During Pregnancy and the Postpartum Period
üWomen should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week. üWomen who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period. üWomen who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.
moderate
•Absolute scale: 3.0-5.9 METs •Relative scale: 5 or 6 on a scale of 0 to 10
vigorous
•Absolute scale: 6.0 or more METs •Relative scale: begins at a 7 or 8 on a scale of 0 to 10
Move More and Sit Less Sedentary behavior increases risk of:
•All-cause mortality •Cardiovascular disease mortality •Cardiovascular disease •Type 2 diabetes •Colon, endometrial, and lung cancers
•Disease Management
•Decrease pain of osteoarthritis •Reduce disease progression for hypertension •Reduce disease progression for type 2 diabetes •Reduce symptoms of anxiety and depression •Improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson's disease
examples
•Examples: Running Jumping Rope Lifting Weights
•Long Term Benefits
•For youth, improve cognition •For adults, prevent 8 types of cancer (previously 2) •For adults, reduce risk of dementia, including Alzheimer's disease •For older adults, lowers risk of injuries from falls •For pregnant women, reduces the risk of postpartum depression. •For all groups, reduces the risk of excessive weight gain
What Works to Increase Physical Activity? •For Individuals or •Small Groups
•Guidance from peers or professionals •Support from others •Technology
New Health Benefits •Short Term Benefits
•Improve quality of life •Reduce anxiety •Reduce blood pressure •Improve insulin sensitivity •Improve sleep outcomes
Benefits of Physical Activity for Youth
•Improved bone health (ages 3 through 17 years) •Improved weight status (ages 3 through 17 years) •Improved cardiorespiratory and muscular fitness (ages 6 through 17 years) •Improved cardiometabolic health (ages 6 through 17 years) •Improved cognition (ages 6 to 13 years) •Reduced risk of depression (ages 6 to 13 years)
Any Activity Counts
•No lower threshold for benefits from physical activity •Most benefits are attained with at least 150-300 minutes of moderate physical activity per week •Some health benefits are immediate
•For Communities
•Point of decision prompts •School policies and practices •Access to indoor or outdoor recreation facilities or outlets •Community-wide campaigns •Community design
