Physical Activity Guidelines for Americans
There is a wealth of advice available on how much physical activity you should get, and on what type, how often, etc. There are also plenty of admonishments about the risks of being sedentary. Sometimes there can be a little too much advice, especially when you can’t tell what it’s based on.
When I give advice on these topics, it is primarily based on the Physical Activity Guidelines for Americans, 2nd edition. It is based on research.
The World Health Organization, and Canada, Australia, New Zealand, and the United Kingdom, have guidelines as well. They all looked at the approximately same body of research and apparently cribbed each others’ notes. Their conclusions for adults are all roughly similar.
So let’s go through the Physical Activity Guidelines for Americans more closely and see what it might mean for you on a daily and weekly basis.
The Guidelines
The Physical Activity Guidelines for Americans has guidelines for everyone: children, adolescents, adults, older adults, pregnant and postpartum people, and people with chronic conditions and/or disabilities.
The key guidelines for adults are as follows:
Move more and sit less throughout the day.
Do at least 150 to 300 minutes (2 hours 30 minutes to 5 hours) of moderate-intensity aerobic activity throughout the week,
or do 75 to 150 minutes (1 hour 15 minutes to 2 hours 30 minutes) of vigorous-intensity aerobic activity,
or do an equivalent combination of moderate- and vigorous-intensity aerobic activity.Gain additional health benefits by engaging in physical activity beyond 300 minutes (5 hours) a week.
Do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on two or more days a week.
The key guidelines for older adults are as follows:
Follow the key guidelines for adults.
Include balance training in addition to aerobic and muscle-strengthening activities.
Determine your level of effort for physical activity relative to your level of fitness.
If living with chronic conditions, understand whether and how your conditions affect your ability to do regular physical activity safely.
If unable to do 150 minutes of moderate-intensity aerobic activity a week, be as physically active as your abilities and conditions allow.
Why You Should Care
The types and amounts of physical activity recommended by the guidelines reduce risk of disease and mortality, improve health, and have other benefits.
By being physically active, you lower your risk of all-cause mortality, cardiovascular disease, hypertension, type 2 diabetes, adverse blood lipid profiles, and certain types of cancers. You also lower the risk of dementia, depression, falls, and fall-related injuries.
Just reducing negative effects is great, but physical activity also positively improves health. Regular moderate-to-vigorous physical activity has been shown to improve sleep, quality of life, bone health, weight, and physical function. It also improves memory, attention, executive function, crystallized intelligence, and processing speed.
In addition, physical activity can be fun. It’s a great chance to be outdoors and to be with friends and family. Being physically active makes it easier to perform activities of daily living, including getting out of chairs, eating, bathing, toileting, dressing, moving around the house, and running errands. Improving your fitness even makes it easier to engage in physical activity, creating a positive feedback loop!
What You Can Do
Think about how much physical activity you currently get. Consider keeping notes for a week so that you can be honest with yourself.
Then make a list of activities you enjoy. These can be things that you currently engage in or things you think you might like to try.
You can indicate next to each activity on your list which categories it falls into:
Light-intensity aerobic (These don’t count toward the 150–300 minute goal, but do count for the "Move more and sit less" guideline.)
Moderate-intensity aerobic
Vigorous-intensity aerobic
Muscle strengthening
Balance training
Aerobic Activities
Walking is an amazing choice for most people. It’s low impact, you can do it almost anywhere, and you already know how! (If you currently aren’t doing much walking, my Couch to 5K Walk plan will get you started.)
Group exercise classes at your local Y or other gym provide camaraderie. Most people attend the same class each week, so you will get to know others. You can encourage each other to keep attending. Classes include indoor cycling, water aerobics, Zumba Gold, rowing, and kickboxing. Three fifty-minute classes a week will meet the 150-minute guideline.
Do you like to go dancing? If you don’t know how or want a refresher, check for dance classes in your area. It might even be a good way to meet someone.
Other ideas include hiking, running, swimming, cycling, pickleball, tennis, and basketball. Coaching kids’ sports counts too, if you run up and down the sideline!
Muscle-Strengthening Activities
Any activity that works your muscles more than they are accustomed to counts as muscle-strengthening activity. It doesn’t matter the purpose of the activity, so snow shoveling, carrying heavy loads, and some activities of a rehabilitation program count.
You can use light weights and resistance bands at home. Bodyweight exercises such as squats, lunges, planks, and push-ups don’t require any equipment. You can look for group exercise classes like BodyPump, Pilates, or kettlebells. Be sure that you are getting a variety of movements and that you work the legs, hips, chest, back, core, shoulders, and arms.
Balance Activities
Standing on one foot while washing dishes or walking heel-to-toe across the living room are simple ways to do balance activities at home. Participating in a fall prevention program through your health care provider or at a community center will have balance activities and an educational component. Yoga includes many elements that challenge balance. Your local Y, other gym, or community center probably offers yoga classes. There may even be a yoga in the park program near you, making it a great way to get fresh air!
(You can show up to class with your own DIY yoga strap!)
If you aren’t a senior, you are a pre-senior. Even though the Physical Activity Guidelines only specifically recommend balance activities for older adults, there is no reason for anyone to skip them.
Conclusion
If you are are healthy and plan to make only gradual increases to your weekly activity level, you do not need to consult a health care professional. However, if you have one or more chronic conditions or plan to make a big change, please see your doctor first. When you do, be clear about your plans and ask both “Are there any movement patterns or heart rate ranges that I should avoid?” and “Are there any movement patterns or heart rate ranges that you recommend?” Then you can begin to develop your plan.
If you aren’t sure where to start or feel like you would like some help along the way, I am here to help you! Contact me and we can talk.
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