2008 Physical Activity Guidelines for Americans Summary

   Regular physical activity can produce long-term health benefits. The steps used to develop the Physical Activity Guidelines for Americans were similar to those used for the Dietary Guidelines for Americans. In 2007, HHS Secretary Mike Leavitt appointed an external scientific advisory committee, called the Physical Activity Guidelines Advisory Committee. The Advisory Committee conducted an extensive analysis of the scientific information on physical activity and health. The Physical Activity Guidelines Advisory Committee Report, 2008 and meeting summaries are available at http://www.health.gov/PAGuidelines/.
 

The Physical Activity Guidelines for Americans describes the major research findings on the health benefits of physical activity:

• 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.

Key Guidelines for Children and Adolescents

• Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.

• Aerobic: Most of the 60 or more minutes a day should be either moderate-or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

• Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.

• Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Key Guidelines for Adults

•   All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous- intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

•   For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 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 that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Key Guidelines for Older Adults

The following Guidelines are just for older adults:

• When 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.

• Older adults should do exercises that maintain or improve balance if they are at risk of falling.

• Older adults should determine their level of effort for physical activity relative to their level of fitness.

Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Key Guidelines for Safe Physical Activity

• To do physical activity safely and reduce the risk of injuries and other adverse events, people should:

• Understand the risks and yet be confident that physical activity is safe for almost everyone.

• Choose to do types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others.

• Increase physical activity gradually over time whenever more activity is necessary to meet guidelines or health goals. Inactive people should “start low and go slow” by gradually increasing how often and how long activities are done.

• Protect themselves by using appropriate gear and sports equipment, looking for safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.