For Your Information

How Much is Enough?

This important message is relayed to you by Connie Jo York, ACE-certified Group Fitness Instructor (American Council on Exercise)

On October 7, 2008, the United States Department of Health and Human Services released Physical Activity Guidelines for America, the first ever, comprehensive set of guidelines for people of all ages and physical conditions.  The report is based on the first thorough scientific research of physical activity and health in over 10 years.

I am so happy to see these guidelines published, to actually have a reliable, trustworthy source of this important information.  To be honest, for the past several years I have been unsure how much exercise we need every week to reap the health benefits.  As much as I have tried in recent years, I have not been able to find a valid source or a clear answer.  Now, finally, I know.  And even better is the straightforward way the information is presented.  For example, the guidelines are broken down for several categories—children and adolescents, adults, older adults, women who are pregnant, adults with disabilities, and people with chronic medical conditions.  Further, the report actually lists examples of activities that are considered moderate and those considered vigorous.  I like knowing the answer to the question, “How much exercise do I need?”

PLEASE READ THIS PARAGRAPH!  A couple of highlights I want to point out is that while the report states adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity, it also recommends for more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate intensity or two and one half hours a week of vigorous intensity aerobic physical activity.  Further, adults should incorporate muscle strengthening activities at least two days a week. 

To quote HHS Secretary Mike Leavitt, “It’s important for all Americans to be active, and the guidelines are a roadmap to include physical activity in their daily routine.  The evidence is clear -- regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.”

Think about which of these activities you are already doing, and which you would enjoy trying.  Remember, it’s good to participate in a variety of activities.  Don’t forget to contact your physician if you have health concerns that might prevent you from engaging in physical activities.

Following are the key physical activity guidelines by group, as announced in the U. S. Department of Health and Human Services press release of October 7, 2008.  For tons of additional information on this topic you can visit these Web sites:  www.hhs.gov or www.health.gov/paguidelines.

Key guidelines by group are:

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week.  Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include race walking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes.  For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.