Active Gain
Making sense of multiple physical activity recommendations
10 minutes? 30 minutes? 60 or 90 minutes? How much physical activity is enough? What does the average American when an organization or an expert recommendation for physical activity issues?
Physical Inactivity is a major public health problem. There is no convincing scientific evidence that suggests that the lack of regular physical activity is a contributing factor in many diseases and chronic conditions. Recognition of the dangers of a sedentary lifestyle has led several groups to make recommendations for physical activity. Because there have been many different agencies and organizations that distribute guidelines for different types of physical activity programs to the general public may be confused about which set of guidelines to follow. To help make sense of this information we will see some of the most prominent organizations to make recommendations and then discuss how to apply the information some common special situations
1996 Surgeon General
Recommendation: All adults should achieve at least 30 minutes of physical moderate activity, equivalent to brisk walking on most, if not all days of the week.
Special Notes: This report and recommendation is significant because it was the first specific recommendation for physical activity and health related scientific role physical activity on health and prevention diseases.
American College of Sports Medicine and the Center for Disease Control and Prevention
1996
Recommendation: All adults should accumulate at least 30 minutes of moderate physical activity most, if not all days of the week. Physical activity can be accumulated in three episodes 10 minutes of activity and could be as effective as 30 minutes once
Special Notes: This report is very similar to that of the surgeon general's recommendation, but it is significant because it looked like the new science and could report that the activity could be done in short sessions and still have significant health benefits. Many American cite lack of time as a reason for not being physically active, this report shows that with only 10 minutes at a time that could be more active.
Institute of Medicine (IOM) 2002
Recommendation: Adults should get at least 60 minutes of moderate physical activity every day.
Special Notes: The IOM recommendation is 60 minutes to prevent weight gain and extra weight is in a health-related issues. Their recommendation to lose weight is 90 minutes a day. This recommendation was part of a larger report which focused on recommendations for weight control. This recommendation should be considered complementary to the recommendation of the Directorate General of Health.
American College of Sports Medicine and 2007 American Heart Association
Recommendation: Healthy adults under age 65 is 30 minutes of moderately intense cardio 30 minutes a day, five days a week or 20 minutes a day, three days a week of vigorous cardiovascular activity and eight to 10 strength-training exercises, eight to 12 repetitions each year, at least twice a week. They note that 60 to 90 minutes of physical activity may be necessary to lose or maintain weight loss.
Notes Special: The IOM recommendation is 60 minutes to prevent weight gain and belongs to other weight-related health issues. Their recommendation to lose weight is from 90 minutes a day. This recommendation was part of a larger report which focused on recommendations for weight control. This recommendation should be considered Further to the recommendation from the Directorate General of Health.
Health and Human Services 2008
Recommendation: This report recommends that adults should get at least 2 hours and 30 minutes per week of moderate aerobic activity and effort two days a week building activities.
Special Notes: This most recent report published by the U.S. Federal Government incorporates the latest revisions of science on the benefits of physical activity. 2 hours and 30 minutes a week is equal to 30 minutes five days a week. Physical activity can be accumulated as mentioned in previous sections.
What does this mean?
Here are some away messages take basic recommendations:
Regular physical activity is important for health and disease-fighting properties and there are plenty of scientific evidence to support this thesis.
If you build up your physical activity 30 minutes a day for at least five days a week or two hours and 30 minutes throughout the week depends on what works best for you. Both recommendations that can support accumulate physical activity, but it must be at least 10 minute sessions to get the benefits.
If your goal is to lose weight the higher numbered 60-90 minutes, are recommended. However, if you have been inactive or beginner you need to start with lower amounts and work up.
For health benefits:
Adults should engage in moderate intensity physical activity at least 30 minutes on 5 or more days a week or have a least 2 hours and 30 minutes of aerobic activity each week moderate effort.
Adults can accumulate the recommended amount of moderate intensity physical activity fighting ten minutes throughout the day or week. But it is important to note that the evidence for this is that 10 minutes is the threshold for the benefits.
Adults who are able to participate in intense physical activity can be physical health benefits in less time a week, 20 minutes three days a week.
Strength and flexibility activities should be performed twice a week.
For weight control and weight issues:
Adults should participate in 60-90 minutes of moderate intensity physical activity per day, and include strength and flexibility activities.
Moderate intensity vigorous?
The intensity is mentioned in most of the recommendations. The following definitions of the Centers for Disease Control and Prevention are designed to help you understand what the different average intensity levels. The right column of this page also has examples of activities and intensity levels usually associated with them.
Intensity: Intensity refers to the amount of work is being performed or the magnitude of effort required to perform an activity or exercise.
the moderate-intensity physical activity: In an absolute scale, physical activity that takes place in 3.0 to 5.9 times the intensity of rest. On a scale of physical activity in relation to the personal capacity of an individual, usually moderate is 5 or 6 on a scale of 0-10.
Vigorous physical activity Intensity: On an absolute scale, physical activity is performed at 6.0 or more times the intensity of rest. On a scale on an individual's personal capacity, Physical intense physical activity is usually a 7 or 8 on a scale of 0-10.
Joint Special Considerations
Commissioning
If you have not been active for some time, start at a comfortable level and increased activity as it progresses. Do not be discouraged if you can not do 10 minutes of physical activity at a time in the beginning. Start by doing what they can, and then find a way to add more. Some activity is better than nothing and eventually it can progress to the recommendations. The more you do, the greater the health benefits and feel better.
If you have special medical considerations or concerns you should start by talking to your doctor about physical activity. Most chronic conditions and recommended physical activity as part of good self-management techniques.
More than 65 years of age
Regular physical activity is essential for healthy aging. Adults over 65 years and over gain substantial health benefits of regular physical activity, and these benefits continue to occur throughout their lives.
Key Guidelines for Older Adults
The following guidelines are the same for adults and older adults:
All older adults should avoid inactivity. Some physical activity is better than nothing, and older adults participating in any amount of physical activity gain some health benefits.
For important benefits to health, older adults should do at least 150 minutes (2 hour and 30 minutes) per week of moderate intensity or 75 minutes (1 hour and 15 minutes) per week of aerobic physical vigorous activity, or an equivalent combination of moderate intensity aerobic physical activity. Aerobic activity must take place in episodes of at least 10 minutes, and preferably, should be extended throughout the week. Increase physical activity to even higher levels of intensity or greater amounts of time physical activity that you can get wider benefits.
Older adults should also do strengthening activities muscle that are moderate or high intensity and involve all major muscle groups two or more days a week, as these activities provide additional benefits health.
The following guidelines are only for older adults:
When older adults can not do 150 minutes of moderate intensity activity aerobic week because of chronic diseases, 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 in relation with their level of fitness.
Older adults with chronic illnesses should understand whether and how their conditions affected their ability to perform activities Regular physical safely.
One size does not fit all
The source of the guidelines, the date of the guidelines were made, the benefits that would result if guidelines are followed and people who are for guidance are all factors that should weigh when considering whether a recommendation or guideline is right for you. This review has examined some of the most commonly cited recommendations. Additional recommendations are made by a variety of organizations, as the American Heart Association or the American Diabetes Association, and for different ages, including children, young children and older adults.
Any guideline who decides to follow. Remember to start slowly, progress gradually, listen to your body and be physically active regularly. Be healthy. Be active.
About the Author
Liz McNett Crowl is a Health Community Specialist at Skagit Valley Hospital a Washington-based hospital specializing in
Cancer Care
,
Orthopedic Care
,
Cardiovascular Care
and more.
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