Physical Activity Guidelines

On October 7, 2008, the U.S. Department of Health and Human Services released the 2008 Physical Activity Guidelines for Americans. The guidelines give you information about the type and amount of activity that you will need to take part in so you can enjoy the health benefits of being physically active. The adult guidelines are:

• 150 minutes each week of moderate-intensity aerobic activity
  OR
  
• 75 minutes each week of vigorous-intensity aerobic activity
  OR
  
• An equivalent mix of moderate- and vigorous-intensity aerobic activity

The guidelines also answer many of the questions we all have about exercise like: How do I do it?, Why should I be physically active?, How many times a week should I be physically active? and How much physical activity do I need to do? They also provide many examples of moderate and vigorous physical activity to help you get started.

• Moderate physical activity (I can talk while I do them, but I can’t sing.)
  Ballroom and line dancing
  Biking on level ground or with few hills
  Canoeing
  General gardening (raking, trimming shrubs)
  Sports where you catch and throw (baseball, softball, volleyball)
  Tennis (doubles)
  Using your manual wheelchair
  Using hand cyclers—also called ergometers
  Walking briskly
  Water aerobics
• Vigorous physical activity (I can only say a few words without stopping to catch my breath.)
  Aerobic dance
  Biking faster than 10 miles per hour
  Fast dancing
  Heavy gardening (digging, hoeing)
  Hiking uphill
  Jumping rope
  Martial arts (such as karate)
  Race walking, jogging, or running
  Sports with a lot of running (basketball, hockey, soccer)
  Swimming fast or swimming laps
  Tennis (singles)

You can also find helpful information about physical activity on the Centers for Disease Control and Prevention website. Here they provide you the option of choosing your age (child, adult or older adult) and then provide you with specific information regarding your age group. They also explain a number of ways to incorporate the required amount of activity into your daily life to receive health benefits.

So if you have questions about physical activity or need ideas to become more active check out these informative sites. Be sure to choose activities that you will enjoy, so you will continue to do them!