2008 Physical Activity Guidelines for Americans Summary
Being physically active is one of the most important steps that
Americans of all ages can take to improve their health. The 2008 Physical
Activity Guidelines for Americans provides science-based guidance to help
Americans aged 6 and older improve their health through appropriate physical
activity.
The U.S. Department of Health and Human Services (HHS) issues the
Physical Activity Guidelines for Americans. The content of the
Physical Activity Guidelines complements the Dietary Guidelines
for Americans, a joint effort of HHS and the U.S. Department of
Agriculture (USDA). Together, the two documents provide guidance on the
importance of being physically active and eating a healthy diet to promote good
health and reduce the risk of chronic diseases.
The primary audiences for the Physical Activity Guidelines are
policymakers and health professionals. These Guidelines are designed to provide
information and guidance on the types and amounts of physical activity that
provide substantial health benefits. This information may also be useful to
interested members of the public. The main idea behind the Guidelines is that
regular physical activity over months and years can produce long-term health
benefits. Realizing these benefits requires physical activity each week.
Regular physical activity can produce longterm 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/.
HHS primarily used the Advisory Committees report but also
considered comments from the public and Government agencies when writing the
Guidelines. The Guidelines will be widely promoted through various
communications strategies, such as materials for the public, Web sites, and
partnerships with organizations that promote physical activity.
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.
- The health benefits of physical activity occur for people with
disabilities.
- The benefits of physical activity far outweigh the possibility of
adverse outcomes.
The following are the key Guidelines included in the Physical
Activity Guidelines for Americans:
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 Key Guidelines for Adults also apply to older adults. In
addition, 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 confi dent 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.
- Be under the care of a health-care provider if they have chronic
conditions or symptoms. People with chronic conditions and symptoms should
consult their health-care provider about the types and amounts of activity
appropriate for them.
Key Guidelines for Women During Pregnancy and the Postpartum
Period
- Healthy women who are not already highly active or doing
vigorous-intensity activity should get at least 150 minutes of
moderate-intensity aerobic activity a week during pregnancy and the postpartum
period. Preferably, this activity should be spread throughout the week.
- Pregnant women who habitually engage in vigorous-intensity aerobic
activity or who are highly active can continue physical activity during
pregnancy and the postpartum period, provided that they remain healthy and
discuss with their health-care provider how and when activity should be
adjusted over time.
Key Guidelines for Adults With Disabilities
- Adults with disabilities, who are able to, should get at least 150
minutes a week of moderate-intensity, or 75 minutes a week of
vigorous-intensity aerobic 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.
- Adults with disabilities, who are able to, should also do
muscle-strengthening activities of moderate or high intensity that involve all
major muscle groups on 2 or more days a week, as these activities provide
additional health benefits.
- When adults with disabilities are not able to meet the Guidelines,
they should engage in regular physical activity according to their abilities
and should avoid inactivity.
- Adults with disabilities should consult their health-care provider
about the amounts and types of physical activity that are appropriate for their
abilities.
Key Messages for People With Chronic Medical Conditions
- Adults with chronic conditions obtain important health benefits from
regular physical activity.
- When adults with chronic conditions do activity according to their
abilities, physical activity is safe.
- Adults with chronic conditions should be under the care of a
health-care provider. People with chronic conditions and symptoms should
consult their health-care provider about the types and amounts of activity
appropriate for them.
top of page
|