Guidelines for physical activity

Guidelines for Adults :

The “2008 Physical Activity Guidelines for Americans” explain that regular physical activity improves health. They encourage people to be as active as possible.
The guidelines recommend the types and amounts of physical activity that children, adults, older adults, and other groups should do. The guidelines also provide tips for how to fit physical activity into your daily life.

The information below is based on the HHS guidelines :

The guidelines advise that :

Some physical activity is better than none. Inactive adults should gradually increase their level of activity. People gain health benefits from as little as 60 minutes of moderate-intensity aerobic activity per week.

For major health benefits, do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week. Another option is to do a combination of both. A general rule is that 2 minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity.

For even more health benefits, do 300 minutes (5 hours) of moderate-intensity aerobic activity or 150 minutes (2 hours and 30 minutes) of vigorous-intensity activity each week (or a combination of both). The more active you are, the more you will benefit.

When doing aerobic activity, do it for at least 10 minutes at a time. Spread the activity throughout the week. Muscle-strengthening activities that are moderate or vigorous intensity should be included 2 or more days a week. These activities should work all of the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Examples include lifting weights, working with resistance bands, and doing situps and pushups, yoga, and heavy gardening.

Guidelines for Adults Aged 65 or Older :

The guidelines advise that :

Older adults should be physically active. Older adults who do any amount of physical activity gain some health benefits. If inactive, older adults should gradually increase their activity levels and avoid vigorous activity at first.

Older adults should follow the guidelines for adults, if possible. Do a variety of activities, including walking. Walking has been shown to provide health benefits and a low risk of injury.

If you can’t do 150 minutes (2 hours and 30 minutes) of activity each week, be as physically active as your abilities and condition allow.

You should do balance exercises if you’re at risk for falls. Examples include walking backward or sideways, standing on one leg, and standing from a sitting position several times in a row.

If you have a chronic (ongoing) condition—such as heart disease, lung disease, or diabetes—ask your doctor what types and amounts of activity are safe for you.

Guidelines for Women During Pregnancy and Soon After Delivery :

The guidelines advise that :

You should ask your doctor what physical activities are safe to do during pregnancy and after delivery.

If you’re healthy but not already active, do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week. If possible, spread this activity across the week.

If you’re already active, you can continue being active as long as you stay healthy and talk with your doctor about your activity level throughout your pregnancy.

After the first 3 months of pregnancy, you shouldn’t do exercises that involve lying on your back.

You shouldn’t do activities in which you might fall or hurt yourself, such as horseback riding, downhill skiing, soccer, and basketball.

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.