Adults should strongly consider walking as one good
way to get aerobic physical activity. Many studies show
that walking has health benefits and a low risk of injury.
It can be done year-round and in many settings.
People who are at a healthy body weight
The health benefits of physical activity are generally
independent of body weight. The good news for people
needing to lose weight is that regular physical activity
provides major health benefits, no matter how their
weight changes over time.
Inactive adults or those who dont yet do 150 minutes of physical activity a week should work
gradually toward this goal. The initial amount of activity should be at a light or moderate intensity, for
short periods of time, with the session
Muscle-strengthening activities provide additional benefits not found with aerobic activity. The
benefits of muscle-strengthening activity include increased bone strength and muscular fitness.
Examples of Different Aerobic Physical Activities and Intensities
Walking briskly (3 miles per hour or faster, but not race-walking)
Bicycling slower than 10 miles per hour
How Much Total Activity a Week?
When adults do the equivalent of 150 minutes of moderate-intensity aerobic activity each week, the
benefits are substantial. These benefits include lower risk of premature death, coronary heart
disease, stroke, hypertension
SECTION 4: ACTIVE ADULTS
Adults who are physically active are healthier and less likely to develop many chronic diseases than
adults who are inactive. They also have better fitness, including a healthier body size and
composition. These bene
Maria: A 16-Year-Old Adolescent
Maria participates in many types of physical activities in many places. For example, during physical
education class, she plays tennis and does sit-ups and push-ups. She also likes to play basketball at
the YMCA, do yoga, a
Harold: A 7-Year-Old Child
Harold participates in many types of physical activities in many places. For example, during physical
education class, he jumps rope and does gymnastics and sit-ups. During recess, he plays on the
playgroundoften by doing activi
Children and adolescents can meet the Physical
Activity Guidelines and become regularly physically
active in many ways.
One practical strategy to promote activity in youth is to replace inactivity with activity whenever
possible. For example, where approp
Examples of Moderate- and Vigorous-Intensity Aerobic Physical Activities and Muscle- and
Bone-Strengthening Activities for Children and Adolescents
Type of Physical Activity
such as canoeing, hiking,
Regular physical activity in children and adolescents
promotes a healthy body weight and body composition.
As children grow into adolescents, their patterns of physical activity change. They are able to play
organized games and sports and are able to sust
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
SECTION 3: ACTIVE CHILDREN AND ADOLECENTS
Active Children and Adolescents
Regular physical activity in children and adolescents promotes health and fitness. Compared to
those who are inactive, physically active youth have higher levels of cardiorespirator
Physically active people have a significantly lower risk of colon cancer than do inactive people, and
physically active women have a significantly lower risk of breast cancer. Research shows that a wide
range of moderate-intensity physical activity
The bottom line is that the health benefits of physical
activity far outweigh the risks of adverse events for
Building strong, healthy bones is also important for children and adolescents. Along with having a
healthy diet that includes ad
Adults can meet the Physical Activity Guidelines in all
sorts of ways and with many types of physical activity.
Reaching her goal: Eventually, Jean works up to 300 minutes a week of moderate-intensity aerobic
activity, including her brisk walks to and fro
Achieving Target Levels of Physical Activity: The Possibilities Are Endless
These examples show how its possible to meet the Guidelines by doing moderate-intensity or
vigorous-intensity activity or a combination of both. Physical activity at this level pr
SECTION 5: ACTIVE OLDER ADULTS
Regular physical activity is essential for healthy aging. Adults aged 65 years and older gain
substantial health benefits from regular physical activity, and these benefits continue to occur
throughout their lives. Promoting
The Framework for the Physical Activity Guidelines for Americans
The Advisory Committee report provided the content and conceptual underpinning for the
Guidelines. The main elements of this framework are described in the following sections.
Implementing community-level approaches to physical
activity requires collaboration across sectors.
The following list identifies relevant sectors and illustrates roles they play in promoting physical
activity. The division of functions in the community i
Communities can provide many opportunities for
physical activity, such as walking trails, bicycle lanes on
roads, sidewalks, and sports fields.
What Can Communities Do To Help People Be Active?
Actions by communities can influence whether regular physical
The best physical activity is the one that is enjoyable
enough to do regularly.
Develop Knowledge To Attain Goals
It is important to learn about the types and amount of activity needed to attain personal goals. For
example, if weight loss is a goal, its u
What Can Adults Do To Get Enough Physical Activity?
Adults can find advice on how to be active from many sources, including fitness professionals,
health- care providers, books, and Web sites. Here are three commonly cited steps adults can take
to help me
SECTION 7: INCREASING PHYSICAL ACTIVITY
LEVELS OF AMERICANS
Taking Action: Increasing Physical Activity Levels of
The low level of physical activity among Americans is a major contributor to the burden of chronic
disease. This burden is costly i
Physical Activity for People With Chronic Medical Conditions
Adults with chronic conditions should engage in regular physical activity because it can help promote
their quality of life and reduce the risk of developing new conditions. The type and amount
Explaining the Guidelines
Women who are pregnant should be under the care of a health-care provider with whom they can
discuss how to adjust amounts of physical activity during pregnancy and the postpartum period.
Unless a woman has medical reasons to avo
SECTION 6: ADDITIONAL CONSIDERATION FOR
Additional Considerations for Some Adults
All Americans should be physically active to improve overall health and fitness and to prevent many
adverse health outcomes. Most Americans should follow the Gui
Getting and Staying Active: Real-Life Examples
The following examples show how different people with different living circumstances and levels of
fitness can meet the Guidelines for older adults.
Mary: A 75-Year-Old Woman Living Independently in Her Own H