Physical Activity Guidelines for Americans

Chances are you’ve heard about the Dietary Guidelines for Americans–or if not that, at least you’ve heard of MyPyramid. But you probably haven’t heard of the newest governmental health recommendations: the 2008 Physical Activity Guidelines for Americans.

The Physical Activity Guidelines for Americans were released for the first time ever this last Tuesday, October 7. For adults, the main recommendations are 1) to accumulate 150 to 300 minutes of moderate intensity aerobic exercise in intervals of at least 10 minutes over the course of a week and 2) to perform strengthening activities that impact all parts of the body on two days per week. Children and adolescents should do even more: an hour of moderate intensity physical activity accumulated every day and vigorous and strengthening exercises at least three times a week each.

By meeting the recommendations for physical activity for adults, you can decrease your risk of early death, heart disease, stroke, type 2 diabetes, high blood pressure, bad blood cholesterol, metabolic syndrome, and breast and colon cancers. By meeting the recommendations, you can also prevent weight gain, lose weight (if combined with a healthy diet), improve your cardiovascular and muscular fitness, prevent falls, and reduce depression. Evidence also suggests that you can decrease your risk of osteoporosis (and the accompanying risk of hip fractures), improve your sleep, and lower your risk of lung and endometrial cancers. And that’s just the health benefits.

Let me confess right now that I DO NOT meet the Physical Activity Guidelines for Americans. I don’t even come close. I probably average 30-60 minutes a week in moderate intensity aerobic exercise. But that doesn’t mean that I have to stay that way–and neither do you. Amazingly, health benefits can be obtained from ANY increase in physical activity. So let’s get up and move around.

As for myself, I’m going to set a goal of 60 minutes of moderate activity this week. That means 10 minutes a day on 6 days over the next week. I dare you to join me in setting a goal and going after a healthier life!